Growing up in a Haitian household, sos morue—also known as mori—was one of those comforting dishes that always made an appearance on weekends or special occasions.
There’s something about the rich, savory flavor of salted cod simmered in a tomato-based sauce that instantly takes me back home.
This is one of my absolute favorite dishes to cook when I want a nostalgic, hearty meal that feels both simple and deeply satisfying.
I like to serve mine with boiled plantains, but you can serve with white rice. And if you happen to get the semi-sweet plantains, that’s even better! The mild sweetness of the plantains balances out the saltiness of the stew perfectly.
How I Put It All Together:
After prepping the codfish (which is honestly the most time-consuming part), everything comes together quickly. I sauté the onions in oil, stir in the tomato paste, then add my seasonings, fish, and water.
I let it simmer gently so all those beautiful flavors can meld together.
Right before turning off the heat, I toss in the fresh herbs, the habanero, and finish with lemon juice. The result? A rich, bold, comforting stew that tastes like home.
This sòs morue or Haitian cod fish stew is a dish that never fails to impress, whether you’re making it for family or introducing Haitian flavors to friends.
If you’ve never tried it before, give it a go—you just might find your new favorite stew.
Morue Frequently Asked Questions (FAQ):
Taste a small piece after the 4th or 5th boil. It should still be slightly salty but not overpowering. If it’s too salty, keep boiling and draining.
Absolutely! It makes prep easier, especially if you’re short on time. Just be sure to still boil it several times to remove the salt.
You can get both Jacmel and Saint Marc here! You can also substitute it with your favorite all-purpose seasoning or Haitian epis-based seasoning, but I highly recommend trying Jacmel and Saint Marc together—they have an authentic taste that’s hard to beat.
There are multiple ways to prepare this Haitian-style cod.
I like it in a heavy sauce. But, it’s also great in a light oil base as well (I’ll share in the near future).
For now, let me walk you through how I prepare my version (in the recipe card below) of this Haitian classic and why each ingredient plays an important role.
By the way, it warms our hearts to see the recipes you make from this site. And we’d especially would love to know if you tried our recipe, tag us on Instagram or Facebook so I can see your beautiful dish.
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Sos Morue (Haitian Codfish – Poisson Sale) Recipe
Equipment
- Medium saucepan
Ingredients
- 2 lbs. salted fish – boiled 4 -6 times draining the liquid each time to remove the saltiness
- ⅓ cup oil
- 1 small onion – sliced
- 3 tbsp. Tomato paste
- 1 ½ tablespoons Jacmel
- ½ teaspoon Saint Marc
- 2 tablespoons Worcestershire sauce
- Fresh Italian parsley and basil leaves
- 1 ½ cup of water
- 1 habanero pepper
- Juice from 1 lemon
Instructions
- Prepare the Salted Cod:Place the salted codfish in a large pot, cover with water, and bring to a boil.Once it reaches a boil, drain the water and repeat this process 4 to 6 times (or more if needed) to remove most of the salt.After the final boil, drain the cod, let it cool slightly, then break it into small pieces or shred it using your hands. Set aside. You can leave it whole, like we have done.
- Sauté the Aromatics:In a large skillet or saucepan, heat the oil over medium heat.Add half of the sliced onions and sauté for about 2–3 minutes until fragrant and slightly translucent.
- Build the Base:Add the cod. Then stir in the tomato paste and cook it with the onions for another 2 minutes, allowing it to deepen in flavor and color.Add the Jacmel seasoning, Saint Marc seasoning, and Worcestershire sauce. Gently stir everything together until well combined with the tomato mixture.
- Simmer the Stew:Pour in the water and gently stir. Add the whole habanero pepper (leave it whole to keep the heat subtle or break it to add heat) and all remaining ingredients, including lemon juice.Cover and let the stew simmer on low heat for 15–20 minutes, allowing all the flavors to come together.Finish with Freshness:Squeeze in more lemon juice, if desired, and give it a final stir. Taste and adjust seasonings if needed.Turn off the heat and stir in the remaining onions.Serve & Enjoy:Serve hot with boiled plantains, white rice, rice and beans, or fried green plantains.
Lamyku says
This recipe is an inspiration which I used to cook the salty cold smoked mackerel that I bought and it turned out to be delicious! I did not have the Haitian spices that are required in the recipe but I made it based on the Haitian spice blend in your other recipe. I added tofu to the stew which absorbed all the flavour. Thanks for sharing the recipe!
Mirlene says
I love how you made this recipe yours! thank you for trying it.
amy liu dong says
This is a new fish recipe for me, and I can’t wait to make this for everyone.
Mirlene says
I hope you like it, Amy. Thank you
Catalina says
This was my first time making a Haitian dish and it was amazing! The flavors were bold, comforting, and so unique!
Mirlene says
Thank you, Catalina
Michelle says
First time making Mori myself. I was nervous but it turned out great. Thank you so much!
Mirlene says
So glad it came out great
Mahy says
I fall in love with the Haitian cuisine thanks to your amazing blog, Mirlene! What a delightful stew it is!
Mirlene says
Aww Thank you so much, Mahy. Glad you like our recipes.
Maria says
Love it. We’re big fans of Caribbean food, but I’ve never made it. I was afraid I wouldn’t do it right. This was so easy, though!
Mirlene says
thank you, Maria. glad you found it to be easy to make.
Beth says
I love the salty flavor of the fish with all those tasty spices. This was so good!