Salt-cured cod rehydrated and sauteed with onions, peppers, tomatoes, and epis, served over boiled plantains or rice. A staple protein in Haitian cooking.
Nutrition & Info
Allergen Warnings
Equipment Needed
Presentation Guide
Vessel: flat plate
Garnishes: fresh parsley, lime wedge
Accompaniments: boiled plantains, white rice
Instructions
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1
Soak salt cod in cold water for twelve hours or overnight, changing water three times to remove excess salt.
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2
Drain cod and flake into large pieces, removing any bones and skin.
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3
Heat oil in a large skillet over medium heat. Add onions, bell pepper, and garlic. Cook until softened, about five minutes.
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4
Add tomato paste, epis paste, and diced tomatoes. Cook for three minutes until sauce thickens.
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5
Add flaked cod and Scotch bonnet slices. Toss gently to combine without breaking up the fish too much.
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6
Cook for ten minutes until fish is heated through and has absorbed the sauce flavors. Finish with lime juice and parsley.
Did You Know?
Salt cod was introduced to Haiti through the colonial trade routes and became so essential that it remains a primary protein source even today.
Chef's Notes
Equipment Tips
- large bowl for soaking
- skillet
- cutting board
Garnishing
fresh parsley, lime wedge
Accompaniments
boiled plantains, white rice
The Story Behind Pwason Gwo Sel
Pwason gwo sel reflects Haiti's deep connection to the Atlantic trade routes that shaped Caribbean cuisine. Salt cod, preserved for long ocean voyages, became a staple protein for enslaved populations and eventually embedded itself permanently in Haitian food culture. The dish is especially important during Lent, when many Catholic Haitians abstain from meat. The transformation of heavily salted preserved fish into a flavorful, aromatic dish showcases the ingenuity of Haitian cooks.
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