Discover the authentic taste of Saltfish with this easy-to-follow recipe. Saltfish, or dried and salted codfish, is a beloved dish often paired with sautéed onions, juicy tomatoes, and vibrant peppers. This recipe delivers a flavorful and satisfying meal that's perfect for any occasion. Learn how to prepare this traditional favorite with our step-by-step guide, and enjoy a taste of classic comfort food.

Ingredients:

- 1 lb dried salted codfish (saltfish)

- 2 tablespoons olive oil

- 1 large onion, chopped

- 2 tomatoes, diced

- 1 bell pepper (red or green), chopped

- 2 cloves garlic, minced

- 1 teaspoon paprika

- 1 teaspoon dried thyme

- 1/2 teaspoon black pepper

- 1/2 teaspoon salt (adjust to taste)

- Fresh parsley for garnish (optional)

Instructions:

Prepare the Codfish: Rinse the saltfish under cold water to remove excess salt. Soak it in a bowl of water for 24 hours, changing the water a few times. Drain and rinse again.

Cook the Codfish: In a large pot, bring fresh water to a boil. Add the soaked codfish and cook for about 15-20 minutes until tender. Drain and flake the fish into bite-sized pieces, removing any bones.

Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add chopped onions and cook until they become translucent. Stir in the garlic and cook for an additional 1-2 minutes.

Add Tomatoes and Peppers: Add the diced tomatoes and chopped bell pepper to the skillet. Cook for about 5 minutes until the vegetables are softened.

Combine Ingredients: Stir in the flaked codfish, paprika, thyme, black pepper, and salt. Cook for another 5-7 minutes, allowing the flavors to meld together.

Garnish and Serve: Garnish with fresh parsley if desired. Serve hot with your choice of side dishes such as rice, bread, or a fresh salad.

Enjoy your delicious Saltfish dish, a hearty and flavorful meal that's perfect for any time of the year!

Nutritional values

Dried Salted Codfish (1 lb or 450g):

   - Calories: 192

   - Protein: 40g

   - Carbohydrates: 0g

   - Fat: 1g

Benefits: High in protein, low in fat, and rich in essential minerals like iodine, calcium, and magnesium. It supports muscle growth and overall health, though it's high in sodium due to the salting process.

Olive Oil (2 tablespoons or 30ml):

   - Calories: 240

   - Protein: 0g

   - Carbohydrates: 0g

   - Fat: 27g

Benefits: Rich in monounsaturated fats, which support heart health and reduce inflammation. Contains antioxidants like vitamin E.

Large Onion (1, about 150g):

   - Calories: 60

   - Protein: 1g

   - Carbohydrates: 14g

   - Fat: 0g

Benefits: Rich in antioxidants and vitamins, including vitamin C. Supports immune health and has anti-inflammatory properties.

Tomatoes (2, medium, about 200g):

   - Calories: 36

   - Protein: 1g

   - Carbohydrates: 8g

   - Fat: 0g

Benefits: High in vitamins A and C, and lycopene. Supports heart health, skin health, and has antioxidant properties.

Bell Pepper (1, medium, about 120g):

   - Calories: 25

   - Protein: 1g

   - Carbohydrates: 6g

   - Fat: 0g

Benefits: High in vitamins A and C, supports immune function and skin health.

Garlic (2 cloves, about 6g):

   - Calories: 8

   - Protein: 0.4g

   - Carbohydrates: 2g

   - Fat: 0g

Benefits: Contains antioxidants, supports immune health, and may have anti-inflammatory effects.

Paprika (1 teaspoon or 2g):

   - Calories: 6

   - Protein: 0.3g

   - Carbohydrates: 1g

   - Fat: 0.3g

Benefits: Contains antioxidants like vitamin A and capsaicin. Supports eye health and may have anti-inflammatory properties.

Dried Thyme (1 teaspoon or 1g):

  - Approximate Nutritional Values:

   - Calories: 3

   - Protein: 0.1g

   - Carbohydrates: 0.8g

   - Fat: 0g

Benefits: Rich in antioxidants and vitamin C. Supports digestion and has antimicrobial properties.

Black Pepper (1/2 teaspoon or 1g):

   - Calories: 6

   - Protein: 0.2g

   - Carbohydrates: 1g

   - Fat: 0.3g

Benefits: Contains antioxidants and may aid digestion and have anti-inflammatory effects.

Salt (1/2 teaspoon or 3g, adjust to taste):

   - Calories: 0

   - Protein: 0g

   - Carbohydrates: 0g

   - Fat: 0g

Benefits: Enhances flavor; should be used in moderation to manage sodium intake and blood pressure.

Fresh Parsley (for garnish, optional):

   - Calories: 1

   - Protein: 0.1g

   - Carbohydrates: 0.2g

   - Fat: 0g

Benefits: Rich in vitamins A, C, and K. Supports bone health, immune function, and has antioxidant properties.