Bright Trini salt cod breakfast salad with tomato, peppers, chadon beni, lime, and warm olive oil
Saltfish buljol is a Trinidad and Tobago breakfast favorite made from desalted, flaked cod mixed with tomato, onion, sweet pepper, hot pepper, herbs, lime, and oil. It may be left fresh like a salad or briefly sautéed; this version follows the bright mixed style, pouring warm oil over the fish and aromatics so their flavors open without losing crunch. Buljol is commonly tucked into fry bake, coconut bake, hops bread, or sada roti, which is where most of the meal’s carbohydrate enters. The fish mixture itself is naturally low carb. Avocado, lettuce cups, and cucumber replace the bread while chadon beni, pimento pepper, and Scotch bonnet keep the dish distinctly Trini. Desalt carefully, but do not remove every trace of salt or the fish will taste flat.
- Prep
- 25 mins
- Cook
- 20 mins
- Chill
- 8 hours
- Total
- 8 hours 45 mins
- Serves
- 6
- Difficulty
- Beginner
The recipe
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Before you start
Soak the salt cod overnight under refrigeration and change the water twice. Seed the tomatoes so their juice does not dilute the dressing. Chop every aromatic finely enough to distribute through the flakes of fish. The hot oil is poured over the mixture, so use a heatproof bowl and keep the face and hands away from escaping steam.
Ingredients
For the saltfish
For the buljol
For low-carb serving
Quantities change with servings; cooking times stay the same.
Equipment
- Large soaking container paid link
- Saucepan paid link
- Heatproof mixing bowl paid link
- Colander paid link
- Small saucepan paid link
- Chef’s knife paid link
- Cutting board paid link
- Digital kitchen scale paid link
- Measuring jug paid link
- Serving platter paid link
Method
Soak the saltfish. Cover the cod with cold water and refrigerate for 8 hours, changing the water after 3 hours and again after 6 hours.
Boil and taste. Drain, cover with fresh water, and simmer for 12 to 15 minutes. Taste a cooled flake and repeat with new water if it remains too salty.
Drain thoroughly. Cool the fish, remove any skin or bones, squeeze out excess water gently, and flake it into a heatproof bowl.
Prepare the vegetables. Combine the tomato, red onion, sweet pepper, pimento pepper, garlic, chives, chadon beni, and Scotch bonnet.
Combine the buljol. Add the chopped vegetables to the fish and turn together without crushing the tomato.
Warm the oil. Heat the olive oil in a small saucepan just until shimmering; do not allow it to smoke.
Dress with hot oil. Pour the warm oil evenly over the fish and aromatics and toss carefully.
Season and brighten. Add lime juice, black pepper, and paprika. Taste before considering any additional salt.
Serve fresh. Spoon the buljol into lettuce cups and serve with avocado, cucumber, and lime.
Chef’s notes
Taste the fish after each boil because salt levels differ substantially between brands.
Seed the tomatoes and drain the cod well; excess liquid makes buljol watery.
Chadon beni is also called culantro and has a stronger flavor than ordinary coriander leaves.
Handle Scotch bonnet with gloves and avoid touching the face.
Warm oil should shimmer but not smoke; overheated olive oil tastes bitter and can splatter.
Tips and variations
For a sautéed buljol, soften the onion and peppers in the oil for 2 minutes before adding the fish and tomato.
Coriander leaves may replace chadon beni, but use approximately twice the weight.
Hard-boiled egg is included in some household versions and can be quartered over the finished salad.
Green cabbage can be finely shredded into the buljol for extra crunch.
Fry bake and coconut bake are customary partners but are intentionally replaced by lettuce and avocado here.
Serve with
Pile the buljol into crisp lettuce leaves and add avocado and cucumber to each plate. It can also be served as a shared breakfast salad with the lettuce kept on the side. Lime and fresh hot pepper allow diners to adjust the sharpness and heat without sweet sauces.
Storage
Refrigerate buljol in a sealed container for up to 2 days. The tomato will soften as it stands, so the dish is best on the day it is made. Store lettuce, avocado, and cucumber separately. Do not freeze because the raw vegetables lose their texture. Eat chilled or let it stand for 15 minutes before serving; reheating is not required.
Nutrition per serving (estimated)
- 460 kcal
- Calories
- 43 g
- Protein
- 16 g
- Carbohydrates
- 27 g
- Fat
- 8 g
- Fibre
Allergens
Contains fish. Salt cod remains high in sodium even after soaking and boiling. Packaged paprika and other seasonings may be processed near additional allergens; check labels when cross-contact is a concern.
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Questions
Is buljol served hot or cold?
Both styles exist. This version is mixed fresh and dressed with warm oil, then served at room temperature or chilled.
What is chadon beni?
It is culantro, a long-leaf herb with a strong coriander-like aroma widely used in Trinidad and Tobago.
Can I remove all the salt from the cod?
Do not aim for complete blandness. The fish should retain enough salt to season the vegetables.
Can buljol be prepared the night before?
Yes, but for the freshest texture combine the tomato and avocado shortly before serving.
What replaces fry bake?
Crisp lettuce cups, cucumber, and avocado carry the fish while keeping the plate low carb.
