This delicious Caribbean inspired salt fish salad a.k.a salted cod salad is perfect for promoting weight loss or to simply cleanse your palate. It's low carb yet still tasty and flavoursome so don't be fooled. Shredded lettuce, cucumber, onions, carrots, tomatoes, peppers and avocado (pear) are tossed with some sautéed salt fish.
If you are looking to get bodied, snap back or simply put your body into reset for those hot summer months ahead then look no further.
Charla has got you covered with this delicious Caribbean inspired salad. It's really easy to put together and portable too.
It's the type of salad that you can eat at home i.e. sit out in the yard/garden on a hot sunny day sipping on some ginger beer or maybe some mauby.
You can even pack it into a container/jar and bring it to work with you. Carry it when you are running errands. Even bring it to the gym or the beach.
As you can see the list is endless, just step outside of your comfort zone with this recipe.
Healthy salt fish
I know salt fish aka bacalao to my Spanish speaking islanders is BIG BUSINESS for Caribbean people. Just like Ackee is important to Jamaicans!
I grew up on it, just like the rest of us and if you have been following my journey then you will know that I'm a big proponent of making my own from scratch (the link is in notes section).
I no longer eat that store bought salt fish, I haven't done for years and I encourage you to make your own.
It's so much more healthier to make your own using unrefined pink salt and some cod (pollock works too and is significantly cheaper).
For the sake of your health, please do it! Also, check out these Low Carb Caribbean Recipes that you may find interesting.
Dressing - Yes or no?
That's the question! Well it's a whole paragraph, actually. Here is the fun part about this salad which is, the addition of a dressing, well that is a matter of your discretion.
I personally eat this salad by itself most of the time. You can include some dairy free mayonnaise, the optional dressing or even use some hot sauce.
Keep in mind, if you are conscious of calories, then be mindful of getting too carried away with the use of sauces/dressings. Keep it simple for the sake of your overall goal.
How to cut lettuce for salad
- Place the lettuce upside down on a chopping board.
- Use a sharp knife to remove the base of the lettuce by scoring the knife around it (it should come out quite easily).
- Slice the lettuce into 2 equal halves.
- Then slice the halves into quarters.
- Fit a food processor with the grater disc (DON'T use the S blade) and switch it on.
- While the food processor is running add the quarters to the food processor to shred the lettuce.
The steps
- Heat some olive oil in a non stick skillet/frying pan on medium heat
- Proceed to add the salt fish then begin to stir in the seasoning - garlic granules, thyme, chadon beni, black pepper, all purpose seasoning and hot sauce if you are using it.
- Cook for 2-3 minutes then set aside to completely cool.
- Meanwhile, in a large bowl add the shredded lettuce, avocado (pear), peppers, cucumber, carrots and tomatoes.
- Add half of the cool salt fish to the salad bowl.
- Toss everything together so that everything is combined and set aside.
- Arrange the salad into bowls.
- Finally top each salad bowl with the remaining salt fish.
- Drizzle the dressing or sauce of your choice, if you are using.
Frequently asked questions
Scotch Bonnet Hot Sauce, Dairy Free Mayonnaise, Mango Pineapple Sauce or simply mix together 4 tablespoon extra virgin olive oil, 2 tablespoon agave nectar/maple syrup, 2 tablespoon balsamic vinegar and a ⅛ teaspoon pink salt.
Yes, if you wish to add more vegetables then you can do so at your leisure.
You can freeze the saltfish only once if is cooked but not the whole thing. The lettuce/cucumbers will be saturated and wouldn't hold up.
Pineapple Mint Infused Water, Mango Coconut Water or a Sea Moss Smoothie
Notes and tips
- This is a BIG batch recipe so the salad serves up to 6 people.
- You don't have to sauté the salt fish, you can skip this step and simply toss the salt fish and seasoning together in a bowl before combining everything.
- Here is the recipe for my All Purpose Seasoning and D.I.Y Salt Fish, you won't need to wait on soaking/boiling etc.. using this method.
- If you don't care for the crunchiness of peppers, use frozen ones that can be thawed out so they are naturally soft or cook them during the first steps.
- Use a dressing/sauce of your choice - see the FAQ section of some suggestions of what you might like to add with your salad.
- You can prep the ingredients (excluding the avocado) a head of time.
- Any leftovers need to be refrigerated NOT frozen and consumed within 1-2 days.
More salt fish recipes to try
**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**
Caribbean Salt Fish Salad (Low Carb)
Ingredients
To sauté the salt fish
- 1 lb salt fish (450g) see the notes for my homemade version
- 1 teaspoon garlic granules/powder (5g)
- 2 tablespoon all purpose seasoning (30g) see the notes for the recipe
- 1 tablespoon tomato paste (15g)
- 1 teaspoon thyme (5g) dried
- 1 teaspoon black pepper (5g)
- 1 teaspoon chadon beni/spirit weed (5g) culantro (cilantro/coriander works too)
- 1 teaspoon paprika (5g)
- ½ chilli powder (2.5g) optional to taste
- 3 tablespoon olive oil or coconut oil
For the salad
- 1 medium onion sliced thinly (red or yellow)
- 1-2 cups tomatoes (100g-149g) cherry or plum, halved
- 1 cup mixed bell peppers (149g) chopped
- large cucumber sliced into halves
- large avocado (pear)
- 2 large carrots spirallized
- medium lettuce shredded
- dressing/sauce of your choice optional, see FAQ section
Instructions
- Heat some olive oil in a non stick skillet/frying pan on medium heat
- Proceed to add the salt fish then begin to stir in the seasoning - garlic granules, thyme, chadon beni, black pepper, all purpose seasoning and hot sauce if you are using it.
- Cook for 2-3 minutes then set aside to completely cool.
- Meanwhile, in a large bowl add the shredded lettuce, avocado (pear), peppers, cucumber, carrots and tomatoes.
- Add half of the cool salt fish to the salad bowl.
- Toss everything together so that everything is combined and set aside.
- Arrange the salad into bowls.
- Finally top each salad bowl with the remaining salt fish.
- Drizzle the dressing or sauce of your choice if you are using.
Notes
- This is a BIG batch recipe so the salad serves up to 6 people.
- You don't have to sauté the salt fish, you can skip this step and simply toss the salt fish and seasoning together in a bowl before combining everything.
- Here is the recipe for my All Purpose Seasoning and D.I.Y Salt Fish, you won't need to wait on soaking/boiling etc.. using this method.
- If you don't care for the crunchiness of peppers, use frozen ones that can be thawed out so they are naturally soft or cook them during the first steps.
- Use a dressing/sauce of your choice - see the FAQ section of some suggestions of what you might like to add with your salad.
- You can prep the ingredients (excluding the avocado) a head of time.
- Any leftovers need to be refrigerated NOT frozen and consumed within 1-2 days.
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