Trini Saltfish and Vegetable Wraps

Name: Trini Saltfish and Vegetable Wraps
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 5 servings
Cuisine: Trinidadian
Ingredients: 1 pound salt cod (boneless, skinless); 3 tablespoon olive oil (extra virgin); 1 yellow onion (large, thinly sliced); 2 clove garlic (minced); 1 red bell pepper (thinly sliced); 1 green bell pepper (thinly sliced); 2 Roma tomatoes (diced); 0.5 teaspoon black pepper (freshly ground); 0.25 teaspoon cayenne pepper; 0.25 cup fresh parsley (chopped, for garnish); 10 whole wheat tortillas (8-inch)

Flaked salt cod, quickly desalted, and sautéed with onions, bell peppers, and tomatoes, infused with Trinidadian flavors. Served in warm whole wheat tortillas for a simple, handheld meal.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 5
Cuisine: Trinidadian
Difficulty: Easy
Cost: $4.20/serving

Dietary

Dairy-Free
Nut-Free
Egg-Free
Pescatarian
Kosher
Halal
High-Protein
Low-Sugar

Ingredients

1 pound salt cod (boneless, skinless)
3 tablespoon olive oil (extra virgin)
1 yellow onion (large, thinly sliced)
2 clove garlic (minced)
1 red bell pepper (thinly sliced)
1 green bell pepper (thinly sliced)
2 Roma tomatoes (diced)
0.5 teaspoon black pepper (freshly ground)
0.25 teaspoon cayenne pepper
0.25 cup fresh parsley (chopped, for garnish)
10 whole wheat tortillas (8-inch)

Instructions

Place the salt cod in a bowl and cover with hot water. Let it soak for 5 minutes, then drain and rinse thoroughly. Flake the cod into small pieces, checking for any small bones. Repeat the soak and rinse if cod is still too salty.
Heat 3 tablespoons olive oil in a large skillet or non-stick pan over medium-high heat. Add the thinly sliced yellow onion and cook until softened and translucent, about 3-4 minutes.
Stir in the minced garlic, thinly sliced red bell pepper, and green bell pepper. Sauté for 3 minutes until the peppers are tender-crisp.
Add the flaked salt cod, diced Roma tomatoes, 1/2 teaspoon black pepper, and optional 1/4 teaspoon cayenne pepper to the skillet. Cook, stirring gently, for another 4-5 minutes, allowing the flavors to meld. Do not add salt until tasting due to residual saltiness of cod.
While the saltfish mixture cooks, warm the whole wheat tortillas. You can do this in a dry skillet for 30 seconds per side, in the microwave for 15-20 seconds each, or stacked in foil in a preheated oven at 350°F for 5 minutes.
Taste the saltfish mixture and add more black pepper if desired. Fill the warm tortillas with the saltfish and vegetable mixture. Garnish with fresh chopped parsley and serve immediately as wraps.

Notes

The key to this recipe is thoroughly desalinating the salt cod. Taste a small piece after the first soak and rinse; if still very salty, repeat the process. Frozen diced bell peppers can be used to save on prep time.

Nutrition (per serving)

Calories: 400
Protein: 38 g
Carbohydrates: 40 g
Fat: 11 g
Fiber: 6 g
Sodium: 750 mg
Saturated Fat: 1.5 g
Sugar: 5 g
Cholesterol: 60 mg