Jamaican Ackee and Saltfish
Ingredients (Serves 4)
- 1 lb salted codfish (or any salted white fish)
- 2 cans (19 oz each) ackee, drained and rinsed
- 1 medium onion, sliced
- 1/2 cup bell peppers, sliced (red, green, or yellow)
- 2 cloves garlic, minced
- 1 scotch bonnet pepper, seeded and minced (optional, for heat)
- 2 tbsp olive oil or coconut oil
- 1/4 tsp black pepper
- 1/4 tsp thyme (fresh or dried)
- 1/4 cup scallions, chopped (for garnish)
- 1/4 cup tomatoes, diced (optional)
Instructions
1. Prepare the Saltfish:
- Soak the salted codfish in water for at least 4 hours (or overnight), changing the water 2-3 times to remove excess salt.
- Boil the fish for 15-20 minutes until tender. Drain, let cool, and flake into bite-sized pieces, removing any bones.
2. Cook the Vegetables:
- Heat oil in a large skillet over medium heat. Sauté the onion, bell peppers, garlic, and scotch bonnet pepper (if using) until softened, about 3-4 minutes.
3. Add the Saltfish:
- Add the flaked saltfish to the skillet and cook for 5-7 minutes, stirring occasionally.
4. Add the Ackee:
- Gently fold in the ackee and cook for another 3-5 minutes, being careful not to mash the ackee.
5. Season and Serve:
- Season with black pepper and thyme. Garnish with scallions and diced tomatoes (if using).
- Serve warm with boiled green bananas, dumplings, or breadfruit.
Macros (Per Serving)
- Calories: ~250-300 kcal
- Protein: 25-30g (from saltfish and ackee)
- Carbs: ~10-12g (from veggies and ackee)
- Fats: ~8-10g (healthy fats from olive oil)
Why This Dish is Great
- High-Protein: Saltfish and ackee provide a hearty protein boost.
- Nutrient-Dense: Packed with vitamins, minerals, and healthy fats.
- Authentic Flavor: A taste of Jamaica’s national dish.
- Customizable: Adjust the spice level to your preference.
Pro Tips
- Extra Flavor: Add a splash of lime juice or a pinch of allspice.
- Meal Prep: Make a double batch and store in the fridge for up to 3 days.
- Low-Carb Option: Serve with cauliflower rice or sautéed greens.
Enjoy this flavorful, protein-packed dish as a taste of Jamaican culture! 🇯🇲🍴