A Step-by-Step Guide to Cooking Salt Fish Like a Pro

As a lover of Caribbean cuisine, one of my favorite proteins is salt fish. When properly prepared this salted and dried fish has a wonderfully briny savory flavor. However, cooking with salt fish does require some special handling. If you’re new to using this unique ingredient, don’t worry – I’ll walk you through exactly how to cook delicious salt fish dishes.

What is Salt Fish?

Salt fish refers to fresh fish that has been preserved through an extensive salting and drying process. By removing all the moisture, the fish can be stored for long periods without refrigeration.

Cod is the most common type of fish used, but you may also find pollock, haddock, hake, ling, or even shark prepared as salt fish. The end result is very firm, dense flesh that requires rehydrating before cooking.

Salt fish can be found at Caribbean or specialty markets either bone-in or deboned. It’s usually sold in half-pound or one-pound packages.

Properly Desalting Salt Fish

The first crucial step when cooking with salt fish is desalting it to remove excess salt and rehydrate the flesh There are a few techniques for doing this

Soak in water for 12-24 hours, changing the water several times
Boil in water for 15 minutes, drain, and soak in fresh water for 1 hour
Slice fish and soak in milk for 1 hour then rinse

No matter the method, taste a small flaky piece after desalting to make sure it’s not overly salty. It should taste pleasantly briny but not salty.

Top Ways to Cook Salt Fish

Once it’s ready, desalted salt fish lends itself to all kinds of delicious preparations:

Pan-Fried

Dredge small flakes in flour, cornmeal, or breadcrumbs
Pan-fry in hot oil for 2-3 minutes per side
Season with black pepper, herbs, hot sauce, etc.

Stewed

Cut salt fish into chunks and braise with tomatoes, onions, peppers, thyme
Simmer until fish is tender and flavors have melded, about 20 minutes
Serve stewed salt fish over rice, grits, or grains

In Soups & Chowders

Use flaky bits or small chunks in seafood soups and chowders
Add near end of cooking time to avoid overcooking
Boosts flavor and texture without heavy fish taste

Baked

Place large steaks or fillets in baking dish
Top with sliced onions, tomatoes, oil, seasonings
Bake at 400°F until fish is opaque and tender, about 15-20 minutes

Sauteed

Shred, flake, or finely chop rehydrated salt fish
Saute with aromatic veggies like onions, peppers, garlic
Quick cooking to add to eggs, tacos, sandwiches, etc.

Handling Notes for Cooking Salt Fish

Keep these tips in mind when incorporating salt fish into your cooking:

Cook gently using medium-low heat to prevent overcooking.
Add salt fish toward the end of simmering longer-cooking dishes.
Adjust seasoning carefully, as salt fish still retains some saltiness.
Store fully cooled leftover salt fish for 3-4 days refrigerated.

Recommended Dishes for Beginners

If you’re new to salt fish, these Caribbean recipes are easy, delicious ways to start cooking with this unique ingredient:

Pan-fried Salt Fish Fritters
Salt Fish and Ackee Salad
Curried Salt Fish with Potatoes & Chickpeas
Salt Fish Omelet with Onions & Tomatoes
Salt Fish Croquettes with Dipping Sauce

With the right handling, salt fish can deliver incredible depth of flavor. Follow these tips on selecting, desalting, and cooking to start mastering this versatile preserved fish. A wonderful culinary world awaits! What salt fish dish will you try first?

how do you cook salt fish

Steps to Make It

Gather the ingredients. The Spruce Eats
Put oil in a medium-sized pan and set it on medium heat. The Spruce Eats .
Add onions and sauté until translucent. The Spruce Eats
Add thyme and cook for 1 minute. The Spruce Eats
Add garlic, tomatoes, hot pepper, and salt to taste. Sauté for 1 to 2 minutes. The Spruce Eats .
Add the salt fish shreds and mix them in. Lower the heat to low and cook for 5 to 7 minutes, stirring every 2 to 3 minutes. The Spruce Eats .
One minute before the dish is done, fold in the green onions. Remove from heat and serve hot or at room temperature.

Jamaican Saltfish Recipe|Salted Codfish Recipe|THE RAINA’S KITCHEN

How do you Salt bake a fish?

Here’s how to salt bake a fish. Heat the oven and prepare the baking sheet. Arrange a rack in the middle of the oven and heat the oven to 400ºF. Line a rimmed baking sheet with parchment paper. Prepare the aromatics for stuffing the fish and the salt crust. Cut the stems from 1 bunch cilantro. Set a few long stems aside.

How do you cook fish with salt & thyme sprigs?

Spread half of the salt mixture in the center of the baking sheet and place the remaining rosemary and thyme sprigs and bay leaves on top. Lay the fish on the mound, then cover with the remaining salt mixture, lightly packing it to completely cover the fish.

How much salt do you add to fish?

The exact amount needed of the salt mixture will depend on the size of your fish. For a 3 lb. fish, you can use about 3 1/2 cups of kosher salt and 6 egg whites. Combine the salt and egg whites in a bowl. The mixture should feel like wet sand. If it is too dry, add another egg white. Preheat the oven to 450°F.