Sautéed Salt [Salted] Fish is a staple through out the Caribbean. Drying fish was a method used in perserving fish. It gives the fish a distinct texture. To learn more about salt fish check out this article by the Spruce. When I was a little girl, salt fish was always filled with many bones. Bones that had to be picked out after boiling and before sautéeing. It was quite a task and often one given to the children. I loved eating salt fish but HATED having to pick bones from the fish before my mom could cook it. Today you can buy boneless skinless salt fish filets! And I’ve never been happier.

Preparing the Salt Fish for Sautéeing

As the name suggests salt fish is very salty. To remove some of the salt and help to reconstitute the fish many people steep the fish in hot water and leave it to soak over night. Then the next day, they drain the water, add fresh water and then bring the water to a boil. Once the water had been boiling of about 10 minutes, drain off the water and repeat this process until most of the salt is removed from the fish. Once I get through this process I run the fish under cold water to cook it down then use my fingers to break the flesh into small pieces. If the salt fish is not a boneless/skinless filet I spend some time removing the bones, before flaking.

Preparing the veggies for the Sautéed Saltfish

This sautéed salt fish dish is very flexible. You can use any combination of vegetables you like. For this recipe I used green onions, mini bell pepper, lots of tomatoes, garlic, thyme and some fresh parley along with salt and pepper. You can use onions and even cilantro.

Bring the Sautéed Salt Fish together

After I’ve sautéed the veggies I toss in the prepared salt fish, then continue to sauté to bring the flavors together and the sautéed salt fish is ready for your favorite side dish. Salt fish is traditionally paired with bakes, but it is also great for adding to vegetables or eating along with dhal and rice.

The Sautéed Saltfish Video Tutorial

Save it for Later

The Printable Sautèed Salt Fish Recipe

Sautéed Salt Fish
Salt fish cooked with veggies and hebs
Recipe type: Whole30, Paleo, Keto
Cuisine: Caribbean
  • 1 lb salted cod or other salted fish
  • About 8 cups water for boiling
  • 2 large tomatoes, diced
  • 1 cup of baby bell peppers, thinly sliced
  • 5 heads of green onions, finely chopped
  • 4 cloves of garlic, grated
  • 1 tablespoons dried thyme
  • Pinch of cayenne pepper
  • 1 tablespoon of freshly chopped parsley
  • 2-4 tablespoons of oil
Boiling the Salt Fish
  1. Add salt fish and 4 cups of water to a large saucepan and bring to a boil. Boil for 10 to 15 minutes
  2. You may need to reduce the heat as the salt fish sometimes boils over and causes quite a mess! After fish has boiled for 15 minutes, drain water, then add an additional 4 cups of water, bring to a boil and boil for another 15 minutes.
  3. Once the fish has boiled for another 15 minutes, remove from water and let cool
  4. When fish cools, flake with a fork or your fingers until all the flesh is completely flaky
Sautéeing the Salt Fish:
  1. Add 3 tablespoons of oil to a large sauté pan on medium heat
  2. When oil is hot, add tomatoes, ⅔ green onions, bell peppers and garlic. Cook until tomatoes are soft, then add the salt fish that was prepared earlier, thyme and cayenne pepper
  3. Cook for 10 to 15 minutes, stirring occasionally to ensure even cooking. Once the fish has cooked for 15 minutes, remove from the heat and add the remaining green onions.
I don't add any additional salt to the fish because even after boiling it is still quite salty.

Saltfish is traditionally served with bakes as a breakfast item. Here I’ve paired mine with Gluten Free Bakes!

Sautéed Salt Fish also pairs really well with Boil and Fry Cassava



  1. Vitri Ann January 28, 2013 at 2:33 pm

    trying my bakes today 🙂

  2. MadamePinky June 27, 2014 at 2:16 pm

    I tried these bakes but they were a bit too sweet. Your roti recipe came out soft and nice. Thank you!!!

    1. Metemgee August 11, 2014 at 9:35 pm

      Yep. My bakes are super sweet. My husband loves them that way. I think I mentioned that in the recipe. You can adjust the sugar to your Taste.

  3. Carolyn May 26, 2016 at 12:34 pm

    I lived in St. Crouching for some years and enjoyed Island food. Some recipes I wanted to cook home but couldn’t. I am going to try the bake today. I really enjoyed your videos. Thank you so much for sharing.

  4. Angela Shupe June 21, 2016 at 7:39 pm

    My husband is from guyana and is always talking about metagie spelling is not correct I’m sure.. could you send me a recipe for this dish?
    I have trused several of yiur recipes and find them easy to follow and my husband is so happy when he comes in the door and the house smells like “home”

  5. Pingback: How to Make NO BAKE Strawberry Float | Simply Bakings | Recipe Idea

  6. Gloria Aaron October 7, 2016 at 4:17 pm

    Beautiful. I will make them and salt fish tomorrow. God willing

  7. Mm December 1, 2016 at 9:25 am

    Did you use self rising flour or all purpose?

  8. Tracy Cox March 28, 2017 at 2:27 pm

    Have you made saltfish with potatoes?

    1. Altee Brown March 28, 2017 at 3:40 pm

      I have but usually when I’m eating it with rice and dhal. I don’t have a recipe on my site though

  9. Merica July 30, 2019 at 9:08 pm

    Followed this recipe and got perfect bakes. All I need now is your rolling pin hook up. Its amazing

    1. Paul August 23, 2019 at 3:30 pm

      Haha I know right!
      I Was looking for a bake recipe with yeast as I was using a recipe similar to this one but not getting the HOLe In the middle. Now I know my error is in my frying technique.. I’m on it right now, minus the SUGAr.

  10. May 12, 2020 at 1:42 pm

    Thanks so much for visiting! My mom s a vegetarian as well and she usually eats her bake wh baigan choka or some other type of vegetable. If there are every any recipes youre interested in getting just email me ??

  11. Pingback: Sweet Guyanese Style Bakes - Metemgee

  12. website hosting August 10, 2020 at 7:53 am

    2 stars
    If some one desires to be updated with hottest technologies afterward he must be pay a visit
    this website and be up to date every day.

  13. best web hosting company August 10, 2020 at 8:52 am

    4 stars
    This is very interesting, You’re a very skilled blogger.
    I have joined your feed and look forward to seeking more of your excellent post.
    Also, I have shared your web site in my social networks!

  14. website hosting services August 10, 2020 at 1:57 pm

    2 stars
    I blog often and I seriously appreciate your content. Your article has
    really peaked my interest. I will book mark your blog and keep checking for new
    information about once per week. I subscribed to your RSS feed as well.

  15. web hosting companies August 10, 2020 at 11:39 pm

    2 stars
    Does your site have a contact page? I’m having trouble locating it but, I’d like to send you an e-mail.
    I’ve got some suggestions for your blog you might be interested in hearing.
    Either way, great blog and I look forward to seeing it develop
    over time.

  16. adreamoftrains website hosting companies August 11, 2020 at 5:39 am

    3 stars
    Its like you read my mind! You appear to know so much about this,
    like you wrote the book in it or something. I think that you can do
    with some pics to drive the message home a bit, but other than that,
    this is excellent blog. A fantastic read. I will certainly be back.
    adreamoftrains webhosting

  17. adreamoftrains content hosting August 11, 2020 at 6:33 am

    1 star
    This piece of writing is really a fastidious one it helps new the web
    people, who are wishing in favor of blogging. adreamoftrains best web hosting sites

  18. website hosting companies August 14, 2020 at 1:54 am

    3 stars
    It’s hard to find knowledgeable people on this subject,
    but you sound like you know what you’re talking
    about! Thanks

  19. Shane Casillo August 19, 2020 at 6:00 pm

    Hi there friends, fastidious paragraph and good urging commentedhere, I am really enjoying by these.

  20. sLFC6PPeu August 21, 2020 at 5:02 am

    192028 91116Woh I like your articles , saved to fav! . 34183

  21. Pingback: URL

  22. cheap flights August 24, 2020 at 12:38 am

    1 star
    Spot on with this write-up, I truly feel this website needs much more attention.
    I’ll probably be back again to read through more, thanks for the information!

  23. cheap flights August 24, 2020 at 1:42 am

    5 stars
    Thanks for finally talking about > Sautéed Salt Fish – Metemgee
    < Liked it!

  24. cheap flights August 24, 2020 at 9:52 am

    3 stars
    Hey! Quick question that’s totally off topic. Do you know how to make your site mobile friendly?

    My site looks weird when viewing from my iphone 4. I’m trying to find a theme or plugin that might
    be able to resolve this issue. If you have any recommendations, please share.
    With thanks! cheap flights 34pIoq5

  25. Tuan Dufresne August 24, 2020 at 9:31 pm

    I like the valuable info you supply to your articles. I’ll bookmark your weblog and check once more right here frequently. I’m somewhat certain I will be told plenty of new stuff right right here! Best of luck for the following!

  26. cheap flights August 24, 2020 at 11:54 pm

    3 stars
    It’s perfect time to make some plans for the future
    and it is time to be happy. I have read this post and if
    I could I wish to suggest you few interesting things or advice.
    Maybe you can write next articles referring to this article.
    I want to read more things about it! yynxznuh cheap flights

  27. cheap flights August 25, 2020 at 12:14 am

    1 star
    My partner and I absolutely love your blog and find the majority of your post’s to be
    what precisely I’m looking for. can you offer guest writers to write
    content to suit your needs? I wouldn’t mind producing a post or elaborating on some of the subjects
    you write related to here. Again, awesome blog! 2CSYEon cheap flights

  28. cheap flights August 25, 2020 at 7:08 am

    3 stars
    What’s up, all is going perfectly here and ofcourse every one is sharing information, that’s really
    good, keep up writing. cheap flights 31muvXS

  29. web hosting services August 25, 2020 at 8:08 am

    4 stars
    My brother suggested I might like this website.
    He was entirely right. This post actually made my day.
    You can not imagine just how much time I had spent for this info!

  30. cheap flights August 25, 2020 at 8:44 am

    1 star
    Hi, I wish for to subscribe for this web site to get most up-to-date updates, therefore
    where can i do it please help out. 32hvAj4 cheap flights

  31. cheap flights August 27, 2020 at 12:16 am

    1 star
    Hello to all, how is the whole thing, I think every one is getting more from this site, and your views are nice in favor of new

  32. cheap flights August 27, 2020 at 12:43 am

    1 star
    I wanted to thank you for this wonderful read!!
    I absolutely loved every bit of it. I’ve got you
    bookmarked to check out new stuff you post…

  33. cheap flights August 27, 2020 at 2:33 am

    3 stars
    Hi there colleagues, how is all, and what you wish for to
    say on the topic of this article, in my view its actually awesome in support of me.

  34. cheap flights August 27, 2020 at 4:28 am

    3 stars
    What i don’t understood is in fact how you are now not really much more smartly-liked than you might be
    now. You’re so intelligent. You already know therefore significantly on the subject of this matter, produced me personally
    imagine it from a lot of varied angles. Its like men and women aren’t interested until it’s something to accomplish with Lady gaga!

    Your own stuffs outstanding. At all times deal with it up!

  35. cheap flights August 27, 2020 at 9:39 pm

    3 stars
    Thanks a bunch for sharing this with all folks you
    really understand what you’re talking approximately!

    Bookmarked. Please additionally discuss with my website =).
    We can have a link alternate arrangement between us

  36. black mass August 28, 2020 at 4:28 am

    1 star
    This paragraph will assist the internet viewers for building up new weblog or even a weblog
    from start to end.

  37. black mass August 30, 2020 at 5:49 pm

    2 stars
    Awesome blog! Is your theme custom made or did you download it from somewhere?

    A theme like yours with a few simple tweeks would really make my blog stand
    out. Please let me know where you got your theme.

    With thanks

  38. black mass August 30, 2020 at 8:28 pm

    1 star
    Howdy are using WordPress for your site platform?
    I’m new to the blog world but I’m trying to get started and
    create my own. Do you need any coding expertise to make your own blog?
    Any help would be really appreciated!

  39. website hosting services August 31, 2020 at 5:16 am

    4 stars
    Useful info. Lucky me I discovered your site by chance, and I
    am shocked why this accident did not took place earlier!
    I bookmarked it.

  40. best web hosting sites August 31, 2020 at 9:55 am

    5 stars
    It’s fantastic that you are getting thoughts from this piece
    of writing as well as from our argument made here.

  41. website hosting companies September 5, 2020 at 5:42 am

    3 stars
    It’s not my first time to go to see this web site, i am visiting
    this web page dailly and take good information from here all the

  42. Debra September 15, 2020 at 3:11 am

    3 stars
    It’s amazing to go to see this web page and reading the views of all colleagues about this post, while I am also eager of getting familiarity.

  43. steam codes generator no survey September 16, 2020 at 12:30 am

    1 star
    Hey are using WordPress for your blog platform? I’m new to the blog world but I’m trying
    to get started and set up my own. Do you require any coding expertise to make your own blog?

    Any help would be greatly appreciated!

  44. ver fotos privadas de instagram sin verificación humana September 16, 2020 at 7:12 am

    3 stars
    We absolutely love your blog and find many of your
    post’s to be precisely what I’m looking for. Do you
    offer guest writers to write content to suit your needs?

    I wouldn’t mind creating a post or elaborating on most of the subjects
    you write about here. Again, awesome web log!

  45. Mora September 16, 2020 at 5:52 pm

    4 stars
    Excellent goods from you, man. I have understand your stuff previous to and you are
    just too magnificent. I actually like what you have acquired here, certainly like what you are
    stating and the way in which you say it. You make it entertaining and you still care for to keep it wise.

    I cant wait to read far more from you. This is actually a tremendous site.

  46. Yvonne September 17, 2020 at 7:37 am

    5 stars
    Peculiar article, exactly what I needed.

  47. Noemi September 17, 2020 at 8:16 am

    1 star
    Greetings! Quick question that’s totally off topic. Do you know
    how to make your site mobile friendly? My website looks weird when browsing from my iphone4.
    I’m trying to find a template or plugin that might be able to resolve this issue.
    If you have any suggestions, please share.

  48. Calvin September 17, 2020 at 10:31 am

    1 star
    Keep on writing, great job!

  49. Ferdinand September 17, 2020 at 11:29 am

    2 stars
    Hello to all, the contents existing at this web page are
    in fact awesome for people knowledge, well, keep up the nice work fellows.

  50. Christiane September 17, 2020 at 12:31 pm

    4 stars
    Unquestionably believe that which you stated. Your favorite reason appeared to be on the
    net the simplest thing to be aware of. I say to you, I certainly get irked while people consider worries that they just do not know about.
    You managed to hit the nail upon the top and also defined out the whole thing without having side-effects , people could take a signal.
    Will likely be back to get more. Thanks

  51. Leonardo September 17, 2020 at 12:55 pm

    1 star
    Hello exceptional blog! Does running a blog
    similar to this take a lot of work? I’ve virtually no knowledge of computer programming
    but I had been hoping to start my own blog soon. Anyways, if you have any suggestions or
    tips for new blog owners please share. I understand this is
    off topic however I just had to ask. Cheers!

  52. Janina September 17, 2020 at 1:09 pm

    1 star
    Hey! This post couldn’t be written any better!
    Reading through this post reminds me of my previous room mate!
    He always kept chatting about this. I will
    forward this page to him. Fairly certain he will have a good read.
    Thanks for sharing!

  53. Zoila September 17, 2020 at 3:43 pm

    5 stars
    Right here is the right website for everyone who really wants to find out about this topic.
    You realize a whole lot its almost tough to argue
    with you (not that I actually would want to…HaHa).
    You definitely put a fresh spin on a topic which has been discussed for decades.
    Great stuff, just excellent!

  54. Pingback: Guyanese Food: 21 Guyana Dishes You Should Try

Leave A Comment

Your email address will not be published. Required fields are marked *

Rate this recipe: