Good Friday Meals in Haiti and the Haitian Community: A Tradition of Simple and Flavorful Dishes
Good Friday meals in the Haitian community are observed with reverence, prayer, and a commitment to simplicity and nourishment. In keeping with Catholic tradition, many Haitians abstain from meat on this sacred day, turning instead to wholesome dishes made with vegetables, root crops, and seafood. While deeply tied to religious observance, Good Friday in Haiti is also a time to honor cultural traditions through food that reflects both our values and our everyday staples.
A Brief Cultural Backstory
In Haiti, the tradition of avoiding meat on Good Friday is widely practiced, even among those who are not Catholic. The custom has deep roots in Catholicism, where abstaining from meat on Fridays—especially during Lent—is seen as a form of penance and a way to honor Jesus’ sacrifice on the cross, which occurred on a Friday.
While not all Haitians identify as Catholic, the practice has been widely adopted for both its spiritual meaning and its practical simplicity. These meatless meals are often based on staple ingredients that are already part of the daily diet—plantains, yams, sweet potatoes, cassava, cabbage, and eggs—foods that are nourishing, accessible, and deeply familiar.
For many families, Good Friday isn’t about putting on a show—it’s about quiet reflection, gratitude, and sharing a humble meal rooted in cultural tradition. The food is simple but meaningful, and preparing it becomes an act of love and remembrance.
A Traditional Haitian Good Friday Menu
A typical Good Friday meal in Haiti consists of an array of vibrant, natural ingredients that come together to create a flavorful and satisfying spread. The menu often includes:
- Boiled Cabbage – A light and nutritious side dish that pairs well with other root vegetables.
- Beets & Carrots – Usually boiled or lightly sautéed, adding a touch of sweetness and color to the plate.
- Eggs – Often hard-boiled and served alongside the vegetables for a protein boost.
- Yuca (Cassava) – A staple in Haitian cuisine, boiled yuca has a mild, starchy texture that absorbs the flavors of the meal beautifully.
- Plantains – Either boiled or fried, plantains provide a subtly sweet or savory contrast to the dish.
- Sweet White Potatoes – A naturally sweet and filling addition to the meal.
- Seasoned Salted Codfish (Morue) – The star protein of the meal, codfish is typically soaked, boiled, and sautéed with onions, peppers, and seasonings to create a flavorful dish that complements the vegetables perfectly.
How the Vegetables and Provisions Are Cooked
Each vegetable and provision is carefully prepared to retain its natural flavor and texture:
- Beets are always cooked separately because of their color. They are first washed and then placed in a pot with water and a touch of salt. They are boiled until tender but still slightly crunchy. Alternatively, beets can be roasted whole, which enhances their natural sweetness and flavor.
- Carrots and cabbage are commonly boiled in salted water for flavor. However, steaming them helps retain their full flavor and nutrients.
- Plantains, sweet white potatoes (batatas), and yuca are typically boiled until tender.
- Yam, a common root vegetable, has a rough skin with an off-white or light yellow interior, depending on the variety. It is also boiled and served as part of the meal.
- Other root vegetables like potatoes, malanga, and different varieties of plantains can also be included.
If you cannot find sweet potatoes called batatas or patate, you can buy Japanese or Korean sweet potatoes. They are delicious and can be cooked the same way. The primary differences are their shape and the smoothness of their skin.
Each of these vegetables represents clean, healthy eating, which aligns with the spiritual essence of Good Friday—a day of repentance and cleansing for both the body and soul.
Seafood Inspirations for Good Friday
While salted codfish is a traditional favorite, there are other seafood options that Haitians enjoy on Good Friday. These include:
- Grilled or Stewed Fish – Freshly seasoned and cooked to perfection, fish such as snapper or grouper can be a delicious alternative to codfish.
- Shrimp Dishes – Whether sautéed in a light garlic sauce or cooked in a Creole-style tomato sauce, shrimp adds a rich and savory element to the meal.
- Lobster or Crab – These luxurious seafood choices are sometimes included for those looking to elevate their Good Friday feast.
For more seafood recipe inspirations, check out the seafood category on Caribbean Green Living.
Haitian Epis for Marinating Seafood
One of the most essential seasonings in Haitian cuisine is Haitian Epis. This traditional seasoning mix is often used as a marinade for seafood, especially for Good Friday meals. Epis typically contains a combination of fresh herbs and spices, including thyme, garlic, scallions, peppers, and sometimes citrus, creating a fragrant and flavorful base for marinating your protein.
When marinating seafood, such as codfish or shrimp, the Haitian Epis allows the ingredients to absorb all the aromatic flavors, making the seafood tender and packed with flavor. It’s essential to marinate the fish for a few hours or overnight to let the spices deeply infuse into the protein. This step not only enhances the taste of the seafood but also keeps it moist and flavorful during cooking, whether it’s sautéed, stewed, or grilled.
The Noubess Spice Blends Experience
For those who want to bring authentic Haitian flavors into their own kitchens, Noubess spice blends are an absolute game-changer. These pre-mixed seasonings are crafted with the perfect balance of herbs and spices, providing that unmistakable Haitian flavor in a single, easy-to-use blend. Whether you’re cooking seafood, chicken, or vegetables, Noubess spice blends offer a convenient way to add complex flavor to your dishes.
For example, Noubess Original Hot & Spicy Sauce adds a bold, zesty kick to seafood, meats, and vegetables, making it an essential condiment for Haitian-style meals. Noubess Garlic and Herb Seasoning, a salt-free option, is great for those watching their sodium intake, as it adds rich flavor without the added salt. It’s perfect for seasoning everything from roasted root vegetables to grilled meats and seafood.
These spice blends embody the essence of Haitian cooking – flavorful, aromatic, and versatile. With the right balance of spices like garlic, thyme, peppers, and more, Noubess blends make it easy to infuse your dishes with the flavors of Haiti, whether you’re preparing Good Friday meals, a hearty stew, or a seafood platter.
Traditional Drinks for Good Friday
To accompany the meal, Haitians enjoy a variety of refreshing beverages, including:
- Water – The simplest and most essential drink for cleansing and hydration.
- Fresh Juices – Homemade fruit juices, such as lemonade and grapefruit juice, are common and pair well with the meal’s fresh flavors.
- Herbal Teas – Light and soothing, herbal teas can be a comforting addition to the meal.
These beverages complement the simplicity of the Good Friday meal while offering hydration and a refreshing taste.
Why You Should Try These Dishes and Traditions
There are many reasons why someone might want to prepare these traditional Haitian Good Friday meals:
- Experience a Different Culture – Haitian cuisine is rich in history and flavor. Trying these dishes is a great way to experience Haitian traditions firsthand.
- Eat Healthier – These meals focus on natural, whole foods like vegetables, seafood, and plant-based ingredients, making them a nutritious option for any diet.
- Enjoy Something Different – If you’re looking for a new and delicious way to enjoy Good Friday, these recipes offer a unique and satisfying alternative to the usual meals.
Where to Find the Ingredients
Finding the ingredients for a traditional Haitian Good Friday meal is easier than you might think. Many local markets now carry essential vegetables and provisions such as yams, yucca, and plantains. While prices may vary, remember you don’t need to buy one whole piece per person. Cutting ingredients into 2-inch pieces ensures proper portioning and prevents unnecessary waste.
For fish and seafood, consider purchasing from local fish markets or international grocery stores. You don’t need to serve a whole fish per person unless that is the intended portion size. Budgeting wisely and being mindful of spending will help make this meal both economical and enjoyable.
To supplement the meal, many households also prepare white rice, rice and beans, or white bean sauce to ensure there’s enough food for everyone. But no matter what, rice is always a staple in Haitian cuisine!
How to Enjoy a Traditional Good Friday Meal the Haitian Way
To truly appreciate the flavors of a Haitian Good Friday meal, consider these tips:
- Use Fresh Ingredients – Haitian cuisine is all about fresh, natural flavors, so opt for farm-fresh vegetables and high-quality seafood.
- Balance the Flavors – The combination of starchy vegetables, fresh greens, and well-seasoned seafood creates a well-rounded meal.
- Pair with a Refreshing Beverage – Many enjoy a homemade fruit juice (orange, grapefruit, carrot or lemonade) or a light herbal tea with their meal.
- Eat in Community – Good Friday meals are best enjoyed with family and loved ones, emphasizing the spirit of togetherness and gratitude.
Substitutions & Dietary Notes
Whether you’re following a specific diet or just working with what you have, this traditional Good Friday meal is flexible and easy to adapt. Here’s how you can make it work for you and your family:
Vegan or Vegetarian? No Problem.
For those who don’t eat fish or any animal products, meatless stews (legumes) are a flavorful and hearty option. Haitians have long made the most of backyard-grown vegetables and leafy greens—eggplant, chayote, spinach, moringa leaves, watercress, and more—to create rich, slow-cooked vegetable stews that are filling and full of nutrients. Just skip the cod, and let the plants shine.
Watching Your Sodium?
Salted cod is a big part of tradition, but it’s not for everyone—especially those on a low-sodium diet. Fresh cod is an excellent substitute, and it still pairs beautifully with the mustard sauce and root vegetables. Other fresh fish like snapper, grouper, or tilapia are also widely used during Lent in Haitian households. Just season gently and enjoy.
Gluten-Free Friendly
This entire meal is naturally gluten-free, as it’s based on root vegetables, plantains, cabbage, eggs, and fish. No wheat, no problem. If you choose to add a side of rice, just make sure it’s plain or cooked without any gluten-containing additives. Otherwise, you’re good to go.
Cooking Timeline
One of the best things about this traditional Good Friday meal is how simple and low-fuss it is. The root vegetables are easy to prep, and everything cooks relatively quickly—especially if you plan just a little bit ahead. Here’s a quick timeline to help you stay on track and stress-free:
1 Day Before:
- If using salted cod:
Soak the codfish in cool water and refrigerate. Change the water at least once or twice to remove excess salt. - If using fresh fish:
Clean, season, and refrigerate the fish to marinate overnight. Let those flavors really soak in! - Do your prep:
Peel and chop the vegetables—plantains, yuca, sweet potatoes, carrots, and beets. Store them in separate containers in the fridge.
Morning Of:
- Cook the codfish:
Simmer gently until cooked through and the mustard sauce is thick and flavorful. - Steam or boil the vegetables:
Cook each veggie separately to preserve their flavor and texture. Don’t forget to season your steaming water with vinegar or lemon and a pinch of salt for extra taste. - Boil the eggs:
Easy and quick—just 8–10 minutes in boiling water and done.
Just Before Serving:
- Warm up any sides that have cooled.
- Assemble your plates with intention and love.
- Serve warm, with a side of prayer and quiet reflection.
This dish doesn’t demand a full day in the kitchen—it’s all about balance, nourishment, and honoring the spirit of the day. Keep it simple and let the ingredients speak for themselves.
Final Thoughts
This traditional Haitian Good Friday meal is simple, nourishing, and deeply rooted in culture and faith. Every bite connects us to our ancestors, our values, and the meaning of the season. Whether you’re preparing this for your family or sharing it with neighbors, remember the heart of the day.
Good Friday is not a day for celebration or extravagance.
It is a day for quiet reflection, repentance, and gratitude. Your table should reflect that. Skip the fancy china and festive décor—instead, keep things humble and simple. Let the food speak for itself, and let the moment be about prayer, forgiveness, and unity.
Cooking with intention and serving with love is what makes this meal so special.
Do you have a favorite Good Friday dish? Share your thoughts and experiences in the comments below! And don’t forget to check out our food videos and recipes for more meal ideas.
Haitian Good Friday Meal: Codfish & Root Veggie Feast
Equipment
- Large saucepans or pots (4–5): for boiling eggs, plantains, yuca, beets, and sweet potatoes
- Medium saucepan: for cooking the cod in mustard sauce
- Steamer pot or steaming basket: for steaming cabbage and carrots
- Mixing bowls: for soaking the codfish and prepping ingredients
- Skillet or sauté pan: for sautéing the onion and garlic in the cod sauce
- Colander or strainer: for draining boiled foods and rinsing vegetables
- Cutting board: for prepping vegetables and herbs
- Sharp chef’s knife: for chopping and slicing
- Vegetable peeler: for peeling carrots and sweet potatoes
- Tongs: for handling hot steamed or boiled veggies
- Wooden spoon or silicone spatula: for stirring sauces and mixing
- Measuring spoons & measuring cups: for seasoning and sauce ingredients
- Garlic press or grater (optional): for mincing fresh garlic
- Citrus juicer or reamer (optional): for fresh lime juice
- Serving platter or plates: for presenting the final dish beautifully
- Slotted spoon: for lifting boiled items out of water easily
- Timer or phone (to track cooking times — essential!)
Ingredients
Protein
- 1 lb salted codfish soaked for 24 hours, water changed 2–3 times
- 2 tbsp Dijon mustard
- 1 tbsp fresh lime juice
- 1 onion thinly sliced
- 2 cloves garlic minced
- 2 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp Noubess Garlic and Herb Seasoning
- 1/4 – 1/2 cup low-sodium vegetable broth or water
- Fresh parsley chopped (for garnish)
Vegetables & Sides
- 2 lbs fresh yuca cassava, peeled and cut into chunks
- 4 green plantains peeled and cut into halves or thirds
- 2 –3 medium white sweet potatoes peeled and chopped
- 3 medium beets peeled and cut into chunks
- ½ head green cabbage cut into wedges or thick slices
- 4 medium carrots peeled and sliced
- 4 large eggs
Seasoning for Boiling & Steaming
- Salt as needed
- Vinegar for rinsing + steaming water
- Lemon juice alternative to vinegar for steaming water
- Water for boiling and steaming
Instructions
Prep & Cleaning (All Items)
- Wash all vegetables thoroughly with a mixture of water and vinegar.
- Peel plantains, yuca, beets, carrots, and sweet potatoes.
- Soak the cod in cold water for at least 24 hours, changing the water 2–3 times.
Step 1: Boil the Eggs
- Place eggs in a saucepan. Cover with water and add 1 tsp vinegar.
- Bring to a boil, then simmer for 10–12 minutes.
- Transfer to an ice bath to cool. Peel and set aside.
Step 2: Boil the Yuca
- Add yuca to a large pot and cover with water.
- Add salt and bring to a boil.
- Cook for 25–30 minutes until fork-tender. Drain and set aside.
Step 3: Boil the Plantains
- In another pot, boil plantains in salted water for 20–25 minutes.
- Drain and set aside.
Step 4: Boil the Sweet Potatoes
- Boil sweet potatoes in salted water for 20–25 minutes or until soft.
- Drain and set aside.
Step 5: Boil the Beets
- Boil beets in a pot of water (no salt needed) for 35–45 minutes or until tender.
- Drain and let cool slightly.
Step 6: Steam the Cabbage & Carrots
- Fill the steamer base with water, salt, and vinegar or lemon juice.
- Add cabbage and carrots to the steamer basket.
- Cover and steam for 10–15 minutes until tender but still vibrant.
Step 7: Prepare the Cod in Mustard Sauce
- After soaking, boil cod for 10–15 minutes to remove excess salt. Drain and flake into large pieces.
- Heat olive oil in a skillet over medium heat. Add onion and garlic; sauté until fragrant.
- Stir in mustard, lime juice, thyme, and Noubess Garlic and Herb Seasoning.
- Add broth or water and bring to a simmer.
- Add the cod pieces and gently simmer for 8–10 minutes.
- Garnish with fresh parsley.
Step 8: Plate & Serve
- Arrange cod with mustard sauce at the center of each plate.
- Surround with portions of plantains, yuca, sweet potatoes, cabbage, carrots, beets, and a hard-boiled egg.
- Serve warm and enjoy your flavorful, traditional Good Friday meal!
Notes
Notes & Tips
- Codfish Prep: Always taste the cod after soaking and before cooking. If it’s still too salty, boil it again briefly in fresh water. Soaking for 24 hours (with at least two water changes) is key to reducing the salt.
- Roast Your Beets: Don’t feel like boiling? Roast your beets instead! Just wrap them in foil and roast at 400°F (200°C) for about 45–60 minutes until fork-tender. Roasting brings out their natural sweetness and makes peeling super easy.
- Steam > Boil: Steaming cabbage and carrots helps preserve their flavor and nutrients. Seasoning the steaming water with vinegar or lemon adds a subtle tang that enhances the veggies.
- Advance Prep: You can prep all the veggies the day before—store them separately in airtight containers in the fridge. Just steam or reheat before serving.
- Keep It Balanced: This meal is naturally high in fiber and nutrients thanks to the variety of root vegetables and greens. No need to overload the plate—this is a satisfying and filling meal on its own.
- Add a Little Heat: If you’re craving a little kick, drizzle on some Noubess Hot and Spicy Sauce before serving. It pairs beautifully with the mustardy cod.
- Make It a Meal to Remember: Serve with a refreshing glass of homemade limeade or fresh ginger tea for the full Caribbean Lenten experience.
Storage & Leftovers
- Storing Leftovers:
Store each component (codfish, veggies, eggs) in separate airtight containers in the fridge. Everything will keep well for up to 3 days. Be sure to let items cool before storing them. - Reheating Tips:
Reheat boiled or steamed veggies in the microwave or lightly sauté them with a little oil in a skillet. The codfish can be gently reheated in a covered pan over low heat with a splash of broth or water to keep it moist.
How to Use Leftovers
- Next-Day Lunch:
Reheat a small plate with a mix of leftovers for a quick, nourishing lunch. The cod tastes even better the next day after soaking up all the mustardy goodness. - In a Hearty Bouillon or Soup:
Chop leftover veggies and toss them into a light bouillon or fish soup. Add a bit of the flaked cod for a rich, comforting Lenten soup. - Breakfast Vibes:
Fry or scramble some eggs and serve them alongside leftover boiled plantains, sweet potatoes, or yuca for a filling and flavorful Caribbean-style breakfast. - Make It a Bowl:
Build a veggie bowl! Layer sweet potato, beets, cabbage, and codfish over a bed of greens or rice, drizzle with olive oil or a light vinaigrette, and top with a boiled egg.
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
