Buljol (Saltfish Salad) with Fried Bake
Trinidadian dinner for one, on the table in 23 minutes. Roughly £3.90 a portion.
Per portion
Calories from protein 20%, carbs 50%, fat 30%. Estimated from the ingredients.
Roughly £3.90 a portion.
Method
- 1
Poach the cod in a pan of gently simmering salted water for 6–8 minutes until cooked through, then drain and flake into large chunks. Meanwhile, soak the onion in cold salted water for 5 minutes, then drain well.
- 2
Toss the flaked cod with the tomato, drained onion, red pepper, spring onion, garlic, chilli flakes, a good squeeze of lime juice and the olive oil, keeping back a wedge of the lime to serve. Season to taste.
- 3
Mix the flour with a pinch of salt and enough water to bring together into a soft dough, then knead briefly and flatten into a round.
- 4
Heat the vegetable oil in a frying pan and fry the bake for 3–4 minutes each side until golden and cooked through.
- 5
Serve the buljol salad alongside the warm fried bake, with the lime wedge for squeezing.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/buljol-saltfish-salad-with-fried-bake/
