Caribbean
⭐ Highly Rated
15 minmedium
CaribbeanBreakfast
Recipe Story
origins & traditionsThis traditional Caribbean morning dish celebrates the islands resourceful approach to preserved fish. Bake, also known as salted pollock or dried cod in various islands, is rehydrated and then sautéed with garden-fresh tomatoes, bell peppers, onions, and fragrant thyme to create a savory base. The dish is completed with perfectly scrambled eggs that absorb the rich flavors of the sautéed mixture. Popular across Jamaica, Trinidad, and other Caribbean nations, this recipe transforms humble ingredients into a satisfying meal that sustained fishermen and farmers through long working days. The combination of textures and the balance of salt from the preserved fish with the sweetness of tomatoes makes this a beloved comfort food that connects modern cooks to centuries of island culinary tradition.
Instructions
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Place the salted bake fish in a large bowl and cover with cold water. Soak for 2-3 hours, changing the water twice to remove excess salt. Drain and pat dry with paper towels.
Remove any bones and skin from the fish, then flake it into bite-sized pieces using your fingers or a fork. Set aside.
Heat 2 tablespoons of vegetable oil in a large skillet over medium heat.
Add the diced onions and sauté for 3-4 minutes until they become translucent and fragrant.
Add the minced garlic and diced bell peppers to the skillet. Cook for another 3 minutes, stirring occasionally.
Add the diced tomatoes, fresh thyme, and black pepper. Stir well and cook for 5-6 minutes until the tomatoes begin to break down and release their juices.
Add the flaked bake fish to the tomato mixture. Stir gently to combine and cook for 5-7 minutes, allowing the fish to absorb the flavors. Taste and adjust seasoning if needed.
While the fish mixture simmers, crack the eggs into a bowl, add a pinch of salt and black pepper, and whisk until well combined.
In a separate non-stick skillet, heat 1 tablespoon of butter over medium-low heat.
Pour the beaten eggs into the buttered skillet and let them sit undisturbed for 30 seconds.
Using a spatula, gently push the eggs from the edges toward the center, creating soft curds. Continue until eggs are just set but still slightly creamy, about 3-4 minutes.
Remove both skillets from heat. Serve the bake and tomato mixture alongside or mixed with the scrambled eggs. Garnish with fresh parsley if desired.
Bake and Tomato Scramble
4.9 (67)
A hearty island dish featuring tender salted bake fish sautéed with ripe tomatoes, sweet peppers, and aromatic herbs, served alongside fluffy scrambled eggs for a protein-rich morning feast.
medium
45 min
4 servings
Ingredients
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main
- 300 grams tuna, salted and dried (bake fish)
- 6 pieces eggs, beaten
vegetables
- 3 pieces tomatoes, diced
- 1 pieces bell-peppers, diced
- 1 pieces onions, diced
aromatics
- 3 cloves garlic, minced
herbs
- 2 teaspoons thyme, fresh leaves
cooking
- 2 tablespoons vegetable-oil
- 1 tablespoons butter
seasoning
- 1 teaspoons black-pepper, freshly ground
garnish
- 2 tablespoons parsley, chopped (optional)
Chef Tips
expert advice•If you cannot find salted bake fish, substitute with salted cod or pollock, available at Caribbean markets or specialty stores.
•For a less salty version, extend the soaking time to 4 hours.
•Add a scotch bonnet pepper for authentic Caribbean heat, but remove it before serving if you prefer milder flavors.
•For extra richness, fold a tablespoon of butter into the fish mixture just before removing from heat.
•This dish pairs wonderfully with fried dumplings, boiled green bananas, or toasted hard dough bread.
•Some island cooks add a splash of vinegar to the tomato mixture for tanginess.
•The fish mixture can be prepared the night before and reheated in the morning for a quicker preparation.
