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Photo: Penny De Los Santos
Active Time:45 minsTotal Time:2 hrs 15 minsServings:4Jump to Nutrition Facts
Active Time:45 minsTotal Time:2 hrs 15 minsServings:4
Active Time:45 mins
Active Time:
45 mins
Total Time:2 hrs 15 mins
Total Time:
2 hrs 15 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients5ouncessalted cod fillet3tablespoonssafflower oil, divided1poundcaraili (2 medium), trimmed and sliced 1/4 inch thick1small onion, chopped1clove garlic, minced¼teaspoonnigella seeds (see Tip)1mediumtomato, seeded and chopped¼Scotch bonnet chile pepper (see Tip), seeded and minced⅓cupwater½teaspoonground pepper
Cook Mode(Keep screen awake)
Ingredients
5ouncessalted cod fillet
3tablespoonssafflower oil, divided
1poundcaraili (2 medium), trimmed and sliced 1/4 inch thick
1small onion, chopped
1clove garlic, minced
¼teaspoonnigella seeds (see Tip)
1mediumtomato, seeded and chopped
¼Scotch bonnet chile pepper (see Tip), seeded and minced
⅓cupwater
½teaspoonground pepper
DirectionsPlace cod in a large bowl and cover with 2 cups boiling water. Let soak for 30 minutes. Drain and rinse with cold water. Return the cod to the bowl and add enough cold water to cover it; let stand for 1 hour. Drain, then shred the cod with a fork, picking out any small bones.Heat 1 tablespoon oil in a large skillet over medium heat. Add half the caraili slices and cook, flipping once, until golden brown, about 2 minutes per side. Transfer to a paper-towel-lined plate. Repeat with another 1 tablespoon oil and the remaining caraili.Add the remaining 1 tablespoon oil to the pan and heat over medium heat. Add onion and cook, stirring occasionally, until translucent, about 3 minutes. Add garlic and cook, stirring, until golden brown, about 30 seconds. Add nigella seeds and cook, stirring, until they begin to pop, about 15 seconds. Add tomato and chile and cook, stirring occasionally, for 2 minutes. Stir in the cod and cook, stirring occasionally, for 3 minutes. Return the caraili to the pan along with water and pepper. Reduce heat to medium-low, cover and cook until the caraili is soft, about 15 minutes.Tips:Known for their onion-like flavor, nigella seeds spruce up roasted veggies, a salad or an omelet. Find them online or at a specialty spice store.Scotch bonnet chiles are a common ingredient in Trinidadian cuisine. They are some of the hotter peppers on the Scoville scale. Keep white vinegar handy to wipe down surfaces that the pepper has touched—including your hands—before washing with soap and water.Originally appeared: EatingWell Magazine, March 2022
Directions
Place cod in a large bowl and cover with 2 cups boiling water. Let soak for 30 minutes. Drain and rinse with cold water. Return the cod to the bowl and add enough cold water to cover it; let stand for 1 hour. Drain, then shred the cod with a fork, picking out any small bones.Heat 1 tablespoon oil in a large skillet over medium heat. Add half the caraili slices and cook, flipping once, until golden brown, about 2 minutes per side. Transfer to a paper-towel-lined plate. Repeat with another 1 tablespoon oil and the remaining caraili.Add the remaining 1 tablespoon oil to the pan and heat over medium heat. Add onion and cook, stirring occasionally, until translucent, about 3 minutes. Add garlic and cook, stirring, until golden brown, about 30 seconds. Add nigella seeds and cook, stirring, until they begin to pop, about 15 seconds. Add tomato and chile and cook, stirring occasionally, for 2 minutes. Stir in the cod and cook, stirring occasionally, for 3 minutes. Return the caraili to the pan along with water and pepper. Reduce heat to medium-low, cover and cook until the caraili is soft, about 15 minutes.Tips:Known for their onion-like flavor, nigella seeds spruce up roasted veggies, a salad or an omelet. Find them online or at a specialty spice store.Scotch bonnet chiles are a common ingredient in Trinidadian cuisine. They are some of the hotter peppers on the Scoville scale. Keep white vinegar handy to wipe down surfaces that the pepper has touched—including your hands—before washing with soap and water.
Place cod in a large bowl and cover with 2 cups boiling water. Let soak for 30 minutes. Drain and rinse with cold water. Return the cod to the bowl and add enough cold water to cover it; let stand for 1 hour. Drain, then shred the cod with a fork, picking out any small bones.
Heat 1 tablespoon oil in a large skillet over medium heat. Add half the caraili slices and cook, flipping once, until golden brown, about 2 minutes per side. Transfer to a paper-towel-lined plate. Repeat with another 1 tablespoon oil and the remaining caraili.
Add the remaining 1 tablespoon oil to the pan and heat over medium heat. Add onion and cook, stirring occasionally, until translucent, about 3 minutes. Add garlic and cook, stirring, until golden brown, about 30 seconds. Add nigella seeds and cook, stirring, until they begin to pop, about 15 seconds. Add tomato and chile and cook, stirring occasionally, for 2 minutes. Stir in the cod and cook, stirring occasionally, for 3 minutes. Return the caraili to the pan along with water and pepper. Reduce heat to medium-low, cover and cook until the caraili is soft, about 15 minutes.
Tips:
Known for their onion-like flavor, nigella seeds spruce up roasted veggies, a salad or an omelet. Find them online or at a specialty spice store.
Scotch bonnet chiles are a common ingredient in Trinidadian cuisine. They are some of the hotter peppers on the Scoville scale. Keep white vinegar handy to wipe down surfaces that the pepper has touched—including your hands—before washing with soap and water.
Originally appeared: EatingWell Magazine, March 2022
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Nutrition Facts(per serving)162Calories11gFat8gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
