Trinidad-Style Saltfish Buljol
Trinidad-Style Saltfish Buljol offers a briny, gently spiced bite of flaked salted cod tossed with sweet onions, juicy tomatoes, and red peppers, brightened by a squeeze of lemon. It’s fresh yet hearty, especially with crisp lettuce and creamy avocado on the side. Serve for a vibrant breakfast or a light lunch when you want bold island flavors without heaviness.
- Prep15 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Trinidad-Style Saltfish Buljol, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 31 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 38
- Heart Health
- 87
- Metabolic
- 56
- Digestive
- 52
- Inflammatory
- 53
- Performance
- 55
- General Wellness
- 1
To remove excess salt from the fish, bring the fish to a boil in a large pot of water; drain the water and repeat the process.
- 2
Drain the fish, flake it, and press out the liquid.
- 3
In a large skillet, sauté the oil, onions, tomatoes, and peppers for 2 minutes.
- 4
Stir in the flaked saltfish, lemon juice, and hot pepper, then cook over low heat until the moisture has almost completely evaporated.
- 5
Pile the mixture in the center of a serving dish, and arrange the lettuce and avocado around it.
- Calories 395.84 kcal Moderate 20%
- Protein 15.66 g Good Source 31%
- Carbohydrate 36.11 g 13%
- Total Fat 22.47 g High 29%
- Saturated Fat 3.29 g Moderate 16%
- Trans Fat 0.06 g High --
- Cholesterol 24.44 mg Moderate 8%
- Sodium 594.16 mg High 26%
- Dietary Fiber 9.19 g Good Source 33%
- Total Sugars 14.44 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 90.58 mg Low Source 7%
- Iron 2.2 mg Moderate 12%
- Potassium 1289.6 mg Good Source 27%
- Vitamin A 306.12 mcg Good Source 34%
- Vitamin C 123.4 mg Good Source 137%
- Vitamin D 56.67 mcg Good Source 283%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Trinidad Style Saltfish Buljol is made with 9 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Avocado, Diced Tomatoes, Lemon Juice, and Lettuce Leaves. Each serving provides about 395.84 kcal, and is a good source of protein.
Recipe Questions
- What is Trinidad-Style Saltfish Buljol made of?
- The main ingredients are Avocado, Diced Tomatoes, Lemon Juice, Lettuce Leaves, Red Bell Pepper. The full list of 9 is above.
- How long does it take to make Trinidad-Style Saltfish Buljol?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 395.84 kcal. The full nutrition breakdown is above.
- Is Trinidad-Style Saltfish Buljol easy to make?
- This recipe is rated easy, with 9 ingredients and 5 steps.
- Is Trinidad-Style Saltfish Buljol healthy?
- Trinidad-Style Saltfish Buljol has an easyChef Pro health score of 53/100. Per serving, it provides 395.84 calories and 15.66 g of protein, or 31% of the Daily Value. It is a good source of dietary fiber, potassium, vitamin A, vitamin C and vitamin D. Worth noting per serving: sodium at 594.16 mg (26% of the Daily Value) and saturated fat at 3.29 g (16% of the Daily Value). It contains Citrus, Fish, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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