Discover how to make Saltfish and Dumplings, a beloved Caribbean dish featuring tender salted cod served with fluffy, steamed dumplings. This easy recipe combines savory saltfish with soft dumplings, creating a comforting and flavorful meal that’s perfect for any occasion. Ideal for both experienced cooks and beginners, this dish will transport your taste buds to the sunny Caribbean islands. Follow our step-by-step instructions to bring this classic comfort food to your table.

Ingredients:

For the Saltfish:

- 1 lb salted codfish (salted and soaked overnight)

- 1 tbsp vegetable oil

- 1 medium onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 2 tomatoes, chopped

- 2 sprigs thyme

- 1 Scotch bonnet pepper (whole for flavor, not chopped)

- 1 cup water

- Salt and black pepper to taste

For the Dumplings:

- 2 cups all-purpose flour

- 1 tsp baking powder

- 1/2 tsp salt

- 1/2 cup water (or as needed)

- 2 tbsp vegetable oil

Instructions:

Prepare the Saltfish:

  - Drain the salted codfish and place it in a pot. Cover with water and bring to a boil. Reduce heat and simmer for 20-30 minutes, or until the fish is tender and the salt has reduced. Drain and flake the fish, removing any bones.

  - Heat vegetable oil in a large skillet over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until softened.

  - Add the chopped tomatoes, thyme, and whole Scotch bonnet pepper. Cook for 5 minutes, allowing the tomatoes to break down.

  - Stir in the flaked codfish and add 1 cup of water. Season with salt and black pepper to taste. Simmer for 10-15 minutes, until the flavors are well combined. Remove the Scotch bonnet pepper before serving.

Prepare the Dumplings:

  - In a large bowl, mix the flour, baking powder, and salt. Add water gradually, stirring until a dough forms.

  - Knead the dough on a floured surface for a few minutes until smooth. Divide the dough into small balls and flatten each ball into a disc shape.

  - Bring a large pot of water to a boil and add the vegetable oil. Drop the dumplings into the boiling water. Cover and simmer for 15-20 minutes, or until the dumplings are cooked through and fluffy.

Serve:

  - Plate the steamed dumplings and top with the savory saltfish mixture. Enjoy your delicious Caribbean meal!

This recipe brings a taste of the Caribbean to your kitchen, making it a perfect choice for a hearty and satisfying meal.

Nutritional Values

Salted Codfish (1 lb)

  - Calories: 600 kcal  

  - Protein: 80g  

  - Fat: 5g  

  - Carbohydrates: 0g  

Benefits: Codfish is an excellent source of high-quality protein and essential minerals like iodine and selenium. It's also relatively low in fat, making it a good option for lean protein.

Vegetable Oil (1 tbsp)  

  - Calories: 120 kcal  

  - Fat: 14g  

Benefits: Provides essential fatty acids and vitamin E. Used for sautéing to enhance flavor.

Onion (1 medium)

  - Calories: 45 kcal  

  - Protein: 1g  

  - Fat: 0.1g  

  - Carbohydrates: 11g  

Benefits: Contains antioxidants, vitamin C, and fiber. Supports immune health and helps reduce inflammation.

Garlic (2 cloves)

  - Calories: 8 kcal  

  - Protein: 0.4g  

  - Fat: 0g  

  - Carbohydrates: 2g  

Benefits: Contains allicin, which has anti-inflammatory and antibacterial properties. May boost immune function.

Bell Pepper (1)  

  - Calories: 37 kcal  

  - Protein: 1.2g  

  - Fat: 0.4g  

  - Carbohydrates: 9g  

Benefits: Rich in vitamins A and C. Provides antioxidants and supports immune health.

Tomatoes (2)

  - Calories: 44 kcal  

  - Protein: 1g  

  - Fat: 0.4g  

  - Carbohydrates: 10g  

Benefits: High in vitamin C and lycopene, an antioxidant beneficial for heart health.

Thyme (2 sprigs)  

  - Calories: 2 kcal  

  - Protein: 0.1g  

  - Fat: 0.1g  

  - Carbohydrates: 0.5g  

Benefits: Contains antioxidants and antimicrobial properties. Supports digestion and respiratory health.

Scotch Bonnet Pepper (1) 

  - Calories: 12 kcal  

  - Protein: 0.5g  

  - Fat: 0.3g  

  - Carbohydrates: 3g  

Benefits: Contains capsaicin, which can boost metabolism and add flavor. Provides a spicy kick and may support digestive health.

Water (1 cup)  

  - Calories: 0 kcal  

Benefits: Essential for hydration and helps in cooking.

Salt and Black Pepper (to taste)

  - Calories: Minimal (negligible)  

Benefits: Salt is crucial for electrolyte balance, while black pepper contains piperine, which aids digestion.

All-Purpose Flour (2 cups) 

  - Calories: 900 kcal  

  - Protein: 24g  

  - Fat: 2g  

  - Carbohydrates: 192g  

Benefits: Provides carbohydrates for energy and some protein. 

Baking Powder (1 tsp)

  - Calories: 6 kcal  

Benefits: Used as a leavening agent to help the dumplings rise.

Salt (1/2 tsp)

  - Calories: 0 kcal  

Benefits: Essential for flavor and maintaining electrolyte balance.

Water (1/2 cup)

  - Calories: 0 kcal  

Benefits: Used to hydrate the dough and aid in forming the dumplings.

Vegetable Oil (2 tbsp) 

  - Calories: 240 kcal  

  - Fat: 28g  

Benefits: Adds fat for texture and flavor in the dough. Provides essential fatty acids and vitamin E.

These values are approximate and can vary based on specific brands and preparation methods.