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Caribbean Callaloo and Saltfish Skillet plated

Caribbean Callaloo and Saltfish Skillet

A vibrant Caribbean skillet supper featuring sautéed callaloo greens and tender saltfish, cooked with seasonal bell peppers and tomatoes for a hearty and flavorful weeknight meal.

Caribbeanmedium50 mins

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Overview

This Caribbean Callaloo and Saltfish Skillet combines the bold flavors of salted codfish with earthy callaloo greens and vibrant seasonal bell peppers and tomatoes. This quick and hearty skillet supper offers a nutritious and authentic taste of the islands, perfect for a fulfilling weeknight meal that comes together in under an hour.

Why you’ll love it

  • Authentic Caribbean flavors: Saltfish and callaloo are traditional ingredients used widely across Caribbean cuisines.
  • Quick and easy: Ready in about 50 minutes, making it perfect for busy weeknights.
  • Nutritious and colorful: Packed with iron-rich greens, protein-rich saltfish, and vitamin-loaded vegetables.
  • One-pan meal: Minimizes cleanup with a single skillet preparation.

Ingredient notes

  • Saltfish (salted cod): Needs to be soaked to remove excess salt and rehydrated before cooking.
  • Callaloo: If fresh callaloo (also known as amaranth) is unavailable, substitute with spinach or kale.
  • Bell peppers and tomatoes: Use fresh, ripe vegetables for best flavor. Choose a mix of colors for a vibrant dish.
  • Seasoning: Traditional Caribbean herbs and aromatics like scallions, thyme, and Scotch bonnet pepper add authentic flavor and gentle heat.

Serving & storage

Serve hot, ideally with traditional sides such as boiled green bananas, fried dumplings, or steamed rice. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly to at least 74°C (165°F) before serving. For best texture, reheat gently on the stovetop.

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Chef tips

  • Soaking and boiling the salted fish properly helps reduce the saltiness for a balanced flavor.
  • If you prefer less heat, omit the Scotch bonnet pepper or use a milder chili.
  • Use a cast-iron skillet if available for the best rustic flavor and heat retention.
  • Serve with traditional Caribbean sides like fried dumplings, fried plantain, or steamed rice to complete the meal.

Ingredients

  • 400 g (14 oz) saltfish (salted cod)saltfish, soaked and flaked
  • 250 g (8.8 oz) fresh callaloo leaves, washed and choppedcallaloo greens (substitute spinach/kale if unavailable)
  • 1 medium red bell pepper, thinly slicedred bell pepper
  • 1 medium yellow bell pepper, thinly slicedyellow bell pepper
  • 2 medium ripe tomatoes, dicedtomatoes
  • 3 scallions (spring onions), choppedscallions
  • 2 cloves garlic, mincedgarlic
  • 1 Scotch bonnet pepper, seeded and finely chopped (optional)Scotch bonnet pepper
  • 1 tsp fresh thyme leaves or 0.5 tsp dried thymethyme
  • 2 tbsp vegetable oilvegetable oil
  • Salt, to tastesalt
  • Freshly ground black pepper, to tasteblack pepper

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Equipment

  • large skillet or frying pan
  • mixing bowl
  • knife
  • cutting board
  • colander
  • stove

Nutrition per serving

  • Calories320
  • Protein28 g
  • Carbs15 g
  • Fat14 g

Step-by-step

  1. Step 1

    Rinse the saltfish under cold water. Place it in a bowl and cover with fresh cold water. Soak for 2 hours or overnight in the refrigerator, changing the water once if possible to reduce salt content.

  2. Step 2

    Drain the saltfish and transfer to a saucepan. Cover with fresh water and bring to a boil over medium heat. Simmer for 20 minutes to further soften and desalt the fish. Drain and let cool slightly. Flake the fish into bite-sized pieces, removing any bones and skin.

  3. Step 3

    Heat vegetable oil in a large skillet over medium heat. Add the minced garlic, chopped scallions, thyme, and optional Scotch bonnet pepper. Sauté for 2-3 minutes until fragrant.

  4. Step 4

    Add the sliced bell peppers and diced tomatoes to the skillet. Cook, stirring occasionally, for about 5-6 minutes until the vegetables soften and the tomatoes release their juices.

  5. Step 5

    Stir in the chopped callaloo greens and flaked saltfish. Cook for another 5-7 minutes, stirring frequently until the callaloo has wilted and the flavors meld.

  6. Step 6

    Season with salt and freshly ground black pepper to taste. Remove from heat and let the skillet rest for 2 minutes before serving to allow flavors to blend.

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Tags

Skillet SupperCaribbean
DinnerSeafoodCaribbean

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