Caribbean Codfish Salad
Celebrate vibrant island flavors with this refreshing Caribbean Codfish Salad, a healthy and satisfying dish bursting with tropical appeal. Featuring tender, flaky salted codfish perfectly balanced by the crunch of fresh bell peppers, the sweetness of juicy cherry tomatoes, and the aromatic zest of parsley, this salad is brought to life with a tangy lime and olive oil dressing. A hint of scotch bonnet pepper adds a signature Caribbean kick, tying together the bold and zesty profile of this dish. Perfect for a light lunch or as a flavorful side dish, this chilled salad is an easy-to-make recipe that highlights wholesome ingredients and international flair. Whether you're drawn by sunny Caribbean flavors or seeking a gluten-free and protein-packed option, this colorful salad is a must-try!
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Recipe Information
Ingredients
- 1 pound salted codfish
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 medium red onion
- 1 cup cherry tomatoes
- 0.5 cup fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons lime juice
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 unit scotch bonnet pepper (seeded and finely chopped)
- 6 cups water
Instructions
Rinse the salted codfish under cold running water to remove excess surface salt.
Place the salted codfish in a large pot and cover it with 6 cups of water. Bring to a boil over medium-high heat and boil for 15 minutes.
Drain the codfish and repeat the boiling process with fresh water for another 5 minutes to further reduce the salt content.
After boiling, drain the codfish and let it cool. Once cooled, flake the codfish into bite-sized pieces and set aside.
Prepare the vegetables: dice the red and green bell peppers, thinly slice the red onion, halve the cherry tomatoes, and finely chop the fresh parsley.
In a large mixing bowl, combine the flaked codfish with the prepared vegetables (bell peppers, red onion, cherry tomatoes, and parsley).
In a small bowl, whisk together the olive oil, lime juice, black pepper, and garlic powder. If you want to add a spicy kick, stir in the finely chopped scotch bonnet pepper.
Pour the dressing over the codfish and vegetables. Gently toss everything together until well mixed and evenly coated.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve the Caribbean Codfish Salad chilled, either as a light meal or as a side dish. Enjoy!
Nutrition Facts
Calories |
274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 1003 mg | 44% | |
| Total Carbohydrate | 10.2 g | 4% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 5.1 g | ||
| Protein | 32.5 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 743 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
