Wednesday 2 December, 2020

Loop Sunday Lunch: Trini provisions and saltfish

For today's Sunday Lunch we feature a Trini staple.

Check out this Provisions and Saltfish recipe from Olive and Mango.


12 oz of salted cod or pollock

1 onion chopped

6-8 pimento peppers or 1-2 sweet peppers chopped

2 green onions chopped (chive)

2 cloves of garlic

1 tomato chopped

14 cup chopped chadon beni/cilantro

2 tbsps of chopped parsley

1 tbsp of fresh thyme

4 tbsps olive oil

1 tbsp tomato paste

12 cup water

Salt and pepper to taste*

4-6 green fig/green banana (or if I don’t have fig I use 2 plantain, or 2-3 cassava)

3 large sweet potatoes


1.      There are a few ways of preparing salted fish. The way that I usually prepare it is to boil drain rinse it twice over. Allow to cool and then shred with hands or fork. But you can also soak it and rinse it well.

2.      Heat up a large skillet/pan with oil and pan fry starting with the onions and then add in the peppers, garlic, herbs and tomato.

3.      Add in the fish and sauté with vegetables for a couple minutes, add the tomato paste and stir well and then add your water, bring to a boil then turn heat down to low and let simmer for approx ten minutes or until most of the water has evaporated and it looks more wet than saucy.

4.      While that is simmering away (or you can prepare before the salt fish) peel and chop your sweet potatoes and boil them in salted water until done ( can also roast if you prefer), drain and set aside

5.      Wash the green fig and boil in salted water in large pot with one tablespoon of the oil. The figs leave a residue in the pot which can be a pain to remove but the oil in the water helps with that.

6.      Boil until done until you can stick a knife through them just like you would test the sweet potatoes. Once done drain water and let cool enough to handle. Slice right down the curved middle ( if they haven’t already split) and usually the whole fig will slide out otherwise cut the ends off too and remove. Leave as is or slice them into smaller pieces and set aside

7.      Serve the salted fish with the fig and sweet potatoes and a little green salad.

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