Sweet Fried Bake with Salted Cod and Green Seasoning

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Fluffy fried bake bread paired with spiced salted cod sautéed in Trinidadian green seasoning for a classic Caribbean breakfast. This Caribbean-inspired seafood recipe, ready in about 110 minutes, pairs all-purpose flour, baking powder, sugar for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 90 min Cook: 20 min Serves 4 Caribbean cuisine 480 cal/serving
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Ingredients

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Instructions

  1. Step 1: To prepare the bake, sift 3 cups all-purpose flour, 2 tsp baking powder, 2 tbsp sugar, and 1 tsp salt into a large bowl. Gradually add 1 cup cold water, mixing to form soft dough. Knead for 8 minutes until smooth and elastic. Cover and let rest 30 minutes.
  2. Step 2: Divide dough into 8 equal balls and roll each into a 6-inch circle about 1/4 inch thick.
  3. Step 3: Heat vegetable oil in a deep fryer or large pot to 350°F. Fry each dough circle one at a time, cooking for about 2 minutes per side until puffed and golden. Drain on paper towels and keep warm.
  4. Step 4: Rinse 1 lb salted cod thoroughly and soak in water overnight, changing water twice. Drain and flake the fish into bite-size pieces.
  5. Step 5: Heat 2 tbsp vegetable oil in a skillet over medium heat. Add 0.5 cup green seasoning, 0.5 minced scotch bonnet pepper, and sauté for 2 minutes until fragrant.
  6. Step 6: Add 1 medium diced tomato and cook for 3 minutes until softened. Add the flaked salted cod and 0.5 tsp black pepper, stirring well to combine. Cook for 5 minutes until heated through.
  7. Step 7: Serve the hot salted cod mixture alongside the fried bake for a traditional Trinidadian breakfast.

Frequently asked questions

How long does Sweet Fried Bake with Salted Cod and Green Seasoning take to make?

Total time is about 110 minutes (90 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sweet Fried Bake with Salted Cod and Green Seasoning?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Sweet Fried Bake with Salted Cod and Green Seasoning?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sweet Fried Bake with Salted Cod and Green Seasoning for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Sweet Fried Bake with Salted Cod and Green Seasoning?

Caribbean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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