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Main course Fish & Seafood

Food Flavour DNA

Nutritional Values

🔥650kcal
💪26gProtein
🌾90gCarbs
🥑20gFat
🌿6gFibre
⚖️300 gServing

* Per serving · 300 g. May vary.

Allergens

🌾 Gluten 🐟 Fish

Bakes and Solfish

How to order / say it
Say it Pen an Pwason Salé — [pen an pwah-son sah-lay]
Order Order Bakes and Solfish, please.
Locally Mwen lê pran Pen an Pwason Salé, souplé.
Say locally

Fried dough with salted cod.

Why try it?

This dish is a beloved breakfast staple in Roseau, representing the simplicity and creativity in using preserved ingredients like salted fish during times when fresh options were limited.

How it tastes

The bakes are slightly sweet with a crispy exterior and soft inside, paired with the savory, flaky texture of salted fish, often garnished with onions and peppers.

Origin & History — first documented: 1900

Bakes and Solfish have been popular since the early 1900s when salted cod was a mainstay due to long trade routes. It became a quick and satisfying food for locals.

Recipe

Ingredients

  • 🌾 200 g all-purpose flour
  • 🐟 250 g salted cod
  • 🧂 2 tsp baking powder
  • 🍯 2 tbsp sugar
  • 🧄 1 medium onion
  • 🥕 1 bell pepper
  • 🫒 100 ml oil

Method

  1. 1 Soak salted cod overnight to desalinate.
  2. 2 Mix flour, baking powder, and sugar; form dough.
  3. 3 Fry dough in oil; sauté cod with onion and peppers.

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sa-lahd duh feeg vairt

A refreshing salad made from boiled green bananas mixed with herbs and spices.
All Caribbean recipes — Dominica — Roseau — Bakes and Solfish
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