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Lately, this has become one of my favorite ways to enjoy sweet potatoes, just like how we cook plantains, cassava, and breadfruit across the Caribbean. This Caribbean Boil and Fry Sweet Potatoes with Saltfish dish is a staple comfort food, often served with roti, rice, or enjoyed as-is for a hearty side or light main.

This recipe blends tender boiled sweet potatoes with the savory goodness of sautéed onion, garlic, thyme, and flaked salted cod. It’s rustic, filling, and beautifully balanced, perfect for transforming basic pantry ingredients into something deeply satisfying. You can easily make this dish vegan by omitting the saltfish and butter, keeping the bold flavors intact. A little heat from hot pepper or smoked paprika is optional but encouraged for that added island kick.

Ingredient Guide

Sweet Potatoes: Choose firm, orange-fleshed varieties for best texture and color.
Salt: Used in the boiling water to season the potatoes from the inside out.
Olive Oil: Helps sauté aromatics and infuses the sweet potatoes with flavor.
Butter: Adds richness, can be skipped for dairy-free versions.
Onion: Adds sweetness and depth to the sautéed mix.
Garlic: Smashed for maximum flavor and quick infusion.
Fresh Thyme: Classic Caribbean herb with earthy notes.
Scallions: Add color and a mild onion bite.
Black Pepper: Lends warmth to balance the sweet and savory.
Salted Cod (optional): Adds traditional flavor and protein; soak and flake before use.

Shopping Made Easy

Find salted cod in Caribbean or international grocery stores; look for boneless options if possible.
Choose sweet potatoes with smooth skin and no bruises for the best results.
Fresh thyme and scallions are usually available year-round in produce sections.
Use extra virgin olive oil for the best flavor, or substitute with avocado or coconut oil.

Cooking Notes from the Kitchen

Peel sweet potatoes before or after boiling—whichever you prefer.
Allow sweet potatoes to cool slightly after boiling for easier peeling and slicing.
Saute aromatics first to layer flavor before adding the potatoes.
Let potatoes brown slightly to enhance natural sweetness and develop caramelized edges.
Add hot pepper or smoked paprika during frying for a spicy variation.

Can I make this dish vegan?

Yes. Simply omit the butter and saltfish, and enjoy a fully plant-based version that’s just as flavorful.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free. Just double-check any packaged items like butter or saltfish.

Can I prep this dish ahead of time?

You can boil and peel the sweet potatoes in advance. Store them in the fridge until ready to fry.

What type of sweet potato should I use?

Orange-fleshed varieties like Garnet or Beauregard hold their shape and caramelize beautifully.

How long does it keep?

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a pan for best texture.

Caribbean Boil and Fry Sweet Potatoes with Saltfish

Tender boiled sweet potatoes sautéed in butter and olive oil with garlic, thyme, and optional saltfish, an easy, classic Caribbean dish full of comfort and flavor.

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Prep Time 10

Cook Time 30

Total Time 40

Course Easy Caribbean Recipes, Seafood & Fish, Side Dishes

Cuisine Fusion, Trinidadian

Ingredients

3 pounds sweet potatoes
1 teaspoon salt for boiling
1 1/2 tablespoons olive oil
1 tablespoon butter
1 medium onion diced
6-8 cloves garlic smashed
1 teaspoon fresh thyme leaves only
1/2 teaspoon black pepper

Optional

1/2 cup salted cod

Instructions

Trim sweet potatoes and cut into large chunks. Place in a pot with water and salt.
Boil for 20 minutes until fork tender. Drain and cool. Peel off skins and cut into bite-sized pieces.
In a wide skillet, heat olive oil and butter over medium heat. Add onion, garlic, thyme, scallions, and black pepper. Sauté for 3–4 minutes.
Add saltfish (if using) and stir. Add sweet potatoes and gently mix to coat.
Cook 4–6 minutes, allowing potatoes to absorb flavor and develop golden edges. Serve warm as a side dish or with roti or rice.

Notes

I recommend you follow along with the video below, as much more about the recipe is discussed there, including how to add smoked paprika and hot pepper (flakes or fresh) for added flavor and heat. If making this dish gluten-free, please review the ingredients list to ensure they meet your specific gluten-free dietary restrictions.

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Featured Fusion Jamaican Seafood & Fish

Curry Mackerel with Tomato Sauce

January 7, 2026June 13, 2025Leave a Comment

About five years ago, I shared a classic Mackerel in Tomato Sauce recipe, but today I’m pleased to offer an even bolder version: Curry Mackerel with Tomato Sauce. This quick and tasty weeknight curry mackerel is perfect for Lent or any time you crave an easy Caribbean-style fish dish. With its aromatic curry base, hearty tomato sauce, and tender mackerel chunks, it hits all the right notes—especially when served over steamed rice, Paratha roti, or boiled potatoes.

This dish is all about layering simple flavors: cumin seeds toasted in oil, a fragrant blend of onion, garlic, green seasoning, and optional Scotch Bonnet, followed by curry powder and black pepper. Then we introduce canned mackerel in tomato sauce and fresh tomato, simmering briefly to meld everything together. It’s fast, comforting, and ideal for any home cook looking for a Caribbean fish curry that’s both traditional and fuss-free.

Ingredient Guide

Vegetable Oil: Used to sauté cumin seeds and build the curry base. Neutral oils like canola or sunflower oil also work.
Cumin Seeds (Geera): Small, aromatic seeds that add nutty, earthy flavor when toasted in oil; a key Caribbean curry element.
Onion: Use a medium yellow or white onion, chopped large for texture and slow caramelization.
Garlic: Crushed or minced, it provides the savory depth that underpins the curry flavor.
Caribbean Green Seasoning: A blended mix of fresh herbs, including culantro, parsley, scallions, and garlic, acts as a marinade and flavor base.
Scotch Bonnet Pepper (optional): One of the hottest Caribbean chilies, adds heat and fruity undertones. Use whole or halved based on your spice preference.
Curry Powder: A blend of turmeric, coriander, cumin, fenugreek, and more. Use a Caribbean-style curry powder for authenticity.
Black Pepper: Adds warmth and enhances the complexity of the curry spice.
Mackerel in Tomato Sauce (Canned): A pantry staple, this is mackerel fillets packed in a rich tomato-based sauce. Look for brands like Brunswick or Grace.
Water: Thins the curry sauce to desired consistency while allowing the flavors to meld.
Tomato: Fresh, large pieces add texture and amplify the tomato sauce already in the canned mackerel.
Cilantro: Chopped fresh at the end to brighten the dish, can be replaced with culantro for a bolder herbal note.
Lime Juice: Squeezed in just before serving to balance and lift the dish.

Shopping Made Easy

Canned mackerel in tomato sauce is available in most grocery stores—opt for BPA-free cans if possible.
Curry powder and cumin seeds are pantry staples found in the spice aisle or international section.
Scotch Bonnet peppers are sold fresh or pickled in Caribbean markets; substitute with habanero if needed.
Fresh cilantro and lime juice brighten the dish—find them in the produce aisle.

Cooking Notes from the Kitchen

Toast cumin seeds in oil until fragrant to build a deep flavor base.
Keep heat low when cooking curry powder to bloom the spices without burning them.
Use whole or halved Scotch Bonnet—avoid over-stirring to keep seeds from dispersing too much heat.
Simmer briefly (about 4 minutes) to meld flavors without overcooking the fish.
Stir in cilantro and lime juice off the heat to retain freshness and bright aromas.

Is this dish gluten-free?

Yes—just make sure your curry powder and green seasoning are gluten-free certified.

Can I omit the Scotch Bonnet pepper?

Absolutely! Leave it whole for mild spice or omit it for a completely heat-free version.

What can I serve with this curry mackerel?

Steamed rice, Paratha roti, boiled provisions, or even pasta work well to soak up the sauce.

Can I use fresh mackerel instead of canned?

Yes—but you’d need to cook it longer, add more liquid, and adjust seasoning accordingly.

How do I adjust the spice level?

Remove the seeds from the Scotch Bonnet for a milder effect or skip it entirely for no heat.

Curry Mackerel with Tomato Sauce

A quick and flavorful Caribbean-style curry mackerel in tomato sauce with aromatic spices, perfect for an easy fish dinner over rice or roti.

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Prep Time 5

Cook Time 15

Total Time 20

Course Seafood & Fish

Cuisine Fusion, Jamaican

Servings

Ingredients

1 1/2 tablespoons vegetable oil
1 teaspoon cumin seeds
1 medium onion large dice
6 cloves garlic smashed
1 tablespoon Caribbean green seasoning
1 tablespoon curry powder
1/2 teaspoon black pepper
1 can mackerel in tomato sauce 253 ml
3/4 cup water
1 large tomato large pieces
2 tablespoons cilantro chopped

Optional

1 Scotch Bonnet pepper

Instructions

Heat the oil in a wide pan on a medium flame. Add the cumin seeds and toast for about 1 minute. Then add the onion, garlic, Caribbean green seasoning, and Scotch Bonnet pepper. Lower the heat to medium/low so nothing burns.
Four minutes later, add the curry powder and black pepper and continue cooking on low heat for 3-4 minutes so the spices in the curry powder toast and become fragrant.
Turn the heat to medium and add the mackerel and the sauce. Stir well to coat it with the curry base. Add the water and bring to a boil.
Simmer for 4 minutes. You can leave the fish pieces intact or, as in my case, cut them each in half.
Add the tomato pieces and the chopped cilantro and cook a further minute before tasting and adjusting the salt to your liking. I don’t add salt as I find that tin Mackerel is usually packed in sodium. As you turn off the stove, add the lime (or lemon) juice. Enjoy!
Add more water if you want more gravy or sauce.

Notes

Please follow along with the video, as much more about the recipe is discussed there, like why I used a green Scotch Bonnet, chunky onion, and large pieces of tomato and how you can further personalize the dish.

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Stewed honey nut squash in a red soup pot on the stove

Fall Recipes Featured Fusion Rice & One-Pot Seafood & Fish Seasonal Recipes Side Dishes Weeknight Dinners

Stewed Honey Nut Squash with Saltfish

January 7, 2026May 19, 2025Leave a Comment

I’ll be honest. before stumbling across them at a local market, I had never even heard of honey nut squash. But the name caught my eye, and being a lover of all things squash and pumpkin, I had to bring them home and give them the Caribbean treatment. That’s how this Stewed Honey Nut Squash with Saltfish recipe came to life.

This dish is cozy, rich, and just slightly sweet, thanks to the natural flavor of the squash and a touch of brown sugar. I added a bit of saltfish (salted cod) to balance things out, but if you’re keeping things vegan, feel free to leave that out, it’ll still taste amazing. Think of it as one of those versatile dishes you can serve as a hearty vegetable side or even the star of the plate with some roti to scoop it up.

The squash softens beautifully as it stews, soaking up all those island flavors from garlic, green seasoning, and a little olive oil. Whether you’re trying something new or just craving that comforting Caribbean vibe, this one’s for you.

Ingredient Guide

Honey Nut Squash: A sweet, small winter squash that softens beautifully when stewed.
Onion: Builds the flavor base and adds a hint of sweetness.
Garlic: Provides bold aromatic depth.
Olive Oil: Used to sauté the aromatics and carry flavor throughout the dish.
Brown Sugar: Enhances the natural sweetness and helps develop a slight caramelization.
Caribbean Green Seasoning: A blend of herbs that gives the dish its distinctive Caribbean flavor.
Saltfish (Salted Cod): Brings a savory, salty element. Optional if you’re making it vegan.
Salt: Balances and enhances all the other flavors.

Shopping Made Easy

Look for honey nut squash in the fall at farmers’ markets or specialty grocers. It looks like a mini butternut squash with deeper color.
Salted cod (saltfish) is typically found in the international section or seafood area of the grocery store. Rinse and soak well before using.
You can make your own Caribbean green seasoning using cilantro, scallions, thyme, garlic, and hot pepper blended together.
Brown sugar adds depth, coconut or turbinado sugar also works in a pinch.

Cooking Notes from the Kitchen

I like to crush the squash a bit toward the end for a smoother texture, but you can leave it chunky if that’s your preference.
Don’t be afraid to burn off the liquid at the end to concentrate the flavors.
You can swap salted cod for seasoned shrimp in the final 5 minutes of cooking for a twist.

Can I substitute butternut squash for honey nut squash?

Absolutely. Butternut squash is a great alternative; just adjust your cooking time since it’s slightly larger and firmer.

How do I prepare salted cod before cooking?

Soak the cod in cold water for several hours, changing the water at least twice. Boil it briefly to reduce excess salt before adding it to recipes.

How do I make this recipe fully vegan?

Leave out the salted cod. All the other ingredients are plant-based, and the dish will still be flavorful and satisfying.

Is stewed honey nut squash gluten-free?

Yes, it’s naturally gluten-free. Just double-check your seasoning blend and salted cod packaging to be safe.

What do I serve with stewed squash and saltfish?

It’s perfect with hot roti, rice, or even as part of a larger Caribbean spread with stewed meats or fried plantains.

Stewed Honey Nut Squash with Saltfish

A cozy and flavorful Caribbean side dish made with tender honey nut squash, saltfish, and aromatic seasonings. A perfect balance of sweet, savory, and salty that pairs beautifully with roti or rice.

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Prep Time 10

Cook Time 30

Total Time 40

Course Fall Recipes, Rice & One-Pot, Seafood & Fish, Seasonal Recipes, Side Dishes, Weeknight Dinners

Cuisine Fusion

Servings

Ingredients

3 honey nut squash peeled and cubed
1/2 onion diced
2 cloves garlic diced
1 tablespoon olive oil
1 tablespoon brown sugar
1/2 teaspoon Caribbean Green Seasoning
3/4 cup salted cod
1/4 teaspoon salt

Instructions

Boil the salted cod in a pot of water for about 20 minutes to remove the salt. Drain and rinse the fish, then shred it into small pieces.
Peel, core, and cube the honey nut squash, then place in a bowl with cool water to prevent discoloration.
Heat olive oil in a heavy pot over medium heat. Reduce to low, then add onion, garlic, and a pinch of black pepper. Sauté for 2–3 minutes.
Add the prepared salted cod and stir well. Mix in the Caribbean green seasoning and continue stirring.
Increase the heat to medium-high. Add the drained squash cubes and stir thoroughly to combine.
Sprinkle in the brown sugar, cover the pot, and cook for 3–5 minutes. The squash will begin to release its natural juices.
Add salt, reduce the heat to low, and cover. Simmer for 20–24 minutes, stirring occasionally, until squash is soft and beginning to break apart.
Taste and adjust salt if needed. Raise the heat to medium-high to evaporate excess liquid, using the back of a spoon to mash any remaining solid pieces. Cook an additional 5–7 minutes until desired texture is reached.
Serve hot, either as a side dish or with roti.

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Curry fish with green mango in a silver pan resting on the stove

Featured Seafood & Fish Trinidadian

Trinidad Curry Fish with Green Mango

January 7, 2026May 14, 2025Leave a Comment

This is one of those dishes I didn’t care for as a young fella growing up in the islands, but now, as an adult, it hits the spot when I’m craving something warm and comforting. Especially if I’m not too lazy to whip up some hot Sada Roti to go with it. I imagine this combination of green mango and fish came about as a way to stretch the meal when there wasn’t much fish but a few mouths to feed. The tartness of the green mango balances beautifully with the rich curry base, making it a clever and satisfying island favorite.

This Trinidad Curry Fish with Green Mango is a zesty, Caribbean-inspired dish that showcases bold island flavors in a vibrant curry sauce. Tender white fish segments are marinated in aromatic spices, lightly fried, and then simmered alongside tart green mango in a rich, tomato-curry broth. With its balance of savory, tangy, and spicy notes, this recipe offers tropical authenticity and makes a compelling centerpiece for any dinner, especially when served over fluffy rice or with warm roti.

Ingredient Guide

White Fish: A meaty, mild-flavored ocean fish that holds up well to frying and curry.
Lime Juice: Used to wash the fish—it tenderizes and removes fishiness.
Caribbean Green Seasoning: A flavor-packed herb blend essential to West Indian cooking.
Salt & Black Pepper: Basic seasonings that enhance both the fish and curry sauce.
Curry Powder: Added in two stages to provide depth without overpowering the fish.
All-Purpose Flour: Lightly coats the fish to form a crisp exterior when fried.
Vegetable Oil: Used for frying and sautéing ingredients quickly.
Onion & Garlic: Build the flavorful base of the curry.
Scotch Bonnet Pepper: Adds authentic Caribbean heat; adjust to taste.
Tomato: Adds freshness and body to the curry sauce.
Green Mango: Tart and firm, it balances the savory curry nicely.
Water: Used to capture residual marinade and create the curry broth.
Scallions: Added at the end for brightness and visual appeal.

Shopping Made Easy

Choose firm, white fish fillets; sea bass, snapper, or grouper work well.
Green (unripe) mango is key for its tart flavor; find them in Caribbean markets.
Caribbean green seasoning is sold bottled or in spice shops. Look for blends featuring fresh herbs, garlic, and pepper.

Cooking Notes from the Kitchen

Do a lime wash: Rinsing the fish with lime juice and rinsing afterward helps remove any sea flavor.
Score the fish: Make a few slashes on the fish belly to help the marinade penetrate and ensure even cooking.
Fry carefully: Maintain a medium-high oil to get a crispy exterior yet fully cooked interior.
Reserve the marinade water: Use it to start your curry. This adds flavor without waste.
Cook the mango gently: Let it simmer just until tender but not mushy. This maintains its bright, tart flavor.

Can I use a different pepper if I don’t want heat?

Yes, omit the Scotch bonnet or use a mild chili to keep the flavor with less spice.

What does green mango add to the recipe?

It offers refreshing tartness and a firm texture that balances the richness of the curry.

Can I prepare this in advance?

You can fry the fish and make the curry sauce ahead, then reheat together to assemble just before serving.

What should I serve it with?

This dish is excellent over steamed rice, roti, or boiled provisions to soak up the tangy curry.

Trinidad Curry Fish with Green Mango

Savory fried fish and tangy green mango combine in a warming Caribbean curry sauce.

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Prep Time 15

Cook Time 30

Total Time 45

Course Seafood & Fish

Cuisine Trinidadian

Ingredients

2-3 lb white ocean fish fillets or steak
1/2 Lime juiced, for fish wash
1 tablespoon Caribbean green seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper divided
1/2 teaspoon curry powder for fish seasoning
1 cup water reserve from marinade bowl
2 cups vegetable oil approx., for frying
3/4 cup All-purpose flour for dusting fish
2 tablespoon vegetable oil for curry
2 tablespoon curry powder for sauce
1/2 small onion diced
4 cloves garlic minced
1/2 medium tomato diced
1-2 scallions chopped
1/4 Scotch Bonnet pepper seeded, chopped, optional
1 large green mango peeled, cut into 1/2-inch pieces

Instructions

Wash fish with lime juice, rinse thoroughly, and pat dry. Marinate with green seasoning, salt, half the pepper, and curry powder for 1 hour.
Lightly dust the marinated fish with flour.
Heat oil over medium-high heat and fry fish 4 minutes per side until golden. Drain on paper towels.
Discard oil and wipe pan dry. Add the reserved marinade water, setting aside any residual oil.
Heat 2 tablespoons of vegetable oil; sauté the onion and garlic on low heat until softened.
Add scotch bonnet, tomato, remaining pepper, and 2 tablespoons of curry powder; cook 3–4 minutes until fragrant.
Stir in green mango, then add reserved marinade liquid; bring to a boil. Cover and simmer 6–8 minutes until mango is tender.
Gently add fried fish and scallions, simmering 5 minutes to combine flavors.
Taste and adjust salt and pepper if needed. Serve hot with rice or roti.

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Featured Seafood & Fish Soups & Stews

Coconut Stewed Haddock

January 7, 2026May 8, 2025Leave a Comment

There’s something uniquely comforting about a warm, coconut-based Caribbean stew—especially when fresh herbs, citrus, and a touch of peppery heat come together with tender, flaky fish. Growing up, I didn’t have the greatest love for fish, even with easy access to it on the islands. Ironically, now living in Canada, I find myself reaching for seafood more often—and paying a premium for what once was everywhere around me. Funny how life works, eh?

This Coconut Stewed Haddock with Herbs is a quick, flavorful meal that’s perfect for busy evenings when you want something both nourishing and Caribbean at heart. Featuring mild haddock fillets simmered in coconut milk with scallions, thyme, and scotch bonnet, this pescatarian-friendly dish brings warmth and comfort with every bite. Serve it with steamed rice, crusty bread, or boiled provisions, and you’ll have dinner on the table in under 30 minutes.

Ingredient Guide

Haddock: A firm, mild white fish that holds up well during stewing. Can be substituted with cod, snapper, or tilapia.
Coconut Milk: Adds a rich, creamy base and signature Caribbean flavor. Choose full-fat for the best texture.
Thyme and Scallions: Essential fresh aromatics used across Caribbean cuisine. They form the heart of the flavor base.
Garlic and Pimento Peppers: Build depth and complexity without overwhelming heat.
Scotch Bonnet Pepper: Adds controlled heat and floral spice. Use a small amount to balance flavor.
Lemon Juice: Freshens and brightens the dish, balancing the richness of the coconut milk.
Coconut Oil: Adds subtle sweetness and enhances tropical notes. Use any neutral oil if needed.
Salt and Black Pepper: Classic seasonings to enhance the natural flavors of the fish.

Shopping Made Easy

Haddock is widely available in the freezer section or at seafood counters.
Use canned coconut milk from the international foods aisle for convenience.
Seasoning peppers and Scotch bonnets are commonly found in Caribbean groceries; substitute red bell peppers if needed.
Fresh thyme and scallions are pantry staples for Caribbean cooking and easy to find year-round.

Cooking Notes from the Kitchen

Always rinse fish with a mixture of lemon juice and cool water to remove any residual odors or slime.
Gently simmer the fish in the coconut milk. Boiling too hard may cause it to break apart.
If you have annatto (roucou), adding a spoonful gives the stew a rich golden hue.
Taste and adjust salt at the end; different coconut milk brands vary in sweetness and salt content.
Wear gloves when handling scotch bonnet to avoid skin irritation.

What fish can I substitute for haddock?

Any firm white fish, such as cod, snapper, or grouper, will work well in this recipe.

Is this stew spicy?

It’s mildly spicy depending on how much scotch bonnet you use. Feel free to omit or reduce for a milder flavor.