Spicy Barbadian Saltfish and Bakes Breakfast

About this meal

A hearty Barbadian breakfast classic featuring pan-seared fresh saltfish sautéed with a blend of local peppers, onions, and herbs, served with homemade whole wheat bakes for healthy weight gain. Complemented by a spicy Scotch Bonnet pepper sauce on the side. High in protein and complex carbs, this meal is designed to help with weight gain while delivering a classic Bajan flavor profile.

Ingredients

• Fresh saltfish (cod or similar, soaked overnight) — 200g
• Whole wheat flour — 2 cups
• Baking powder — 2 tsp
• Sea salt — 1/2 tsp
• Warm water — 3/4 cup
• Coconut oil — 2 tbsp
• Scotch Bonnet pepper — 1 small, finely chopped (adjust to taste)
• Thyme (fresh) — 1 tbsp, chopped
• Onion — 1 medium, diced
• Garlic — 2 cloves, minced
• Chive — 2 tbsp, chopped
• Bell pepper — 1/2, diced
• Tomato — 1 medium, diced
• Black pepper — 1/2 tsp
• Plant-based milk (almond or oat) — 2 tbsp (for dough, optional)

Steps

1. 1. Soak fresh saltfish overnight in cold water to remove excess salt. Drain and rinse thoroughly.
2. 2. Boil soaked saltfish for 10 minutes, drain, and flake into small pieces, removing any bones.
3. 3. In a skillet, heat 1 tbsp coconut oil. Add onion, garlic, chive, bell pepper, tomato, thyme, and Scotch Bonnet pepper. Sauté for 3-4 minutes until fragrant.
4. 4. Add flaked saltfish, black pepper, and a touch more coconut oil; cook together for 5-7 minutes, stirring well.
5. 5. For bakes, mix whole wheat flour, baking powder, sea salt in a bowl. Add warm water and plant-based milk gradually to form a soft dough.
6. 6. Divide dough into small balls, flatten slightly. Let rest 10 minutes.
7. 7. Heat a pan with 1 tbsp coconut oil over medium heat. Fry bakes on each side until golden brown, 3-4 minutes per side.
8. 8. Serve saltfish hot with warm bakes, sprinkled with extra chopped herbs and Scotch Bonnet sauce if desired.