Heart-Healthy Ackee and Saltfish
Indulge in the vibrant flavors of the Caribbean with this heart-healthy twist on the classic ackee and saltfish recipe. Perfect for those seeking a lower-sodium alternative, lean salt cod is paired with creamy canned ackee and a medley of colorful vegetables, including bell peppers, tomatoes, and fiery scotch bonnet pepper, to create a dish as nutritious as it is flavorful. Fresh thyme and parsley lend aromatic depth, while olive oil and low-sodium chicken broth keep it light without compromising on taste. Ready in just 40 minutes, this savory dish is easy to prepare yet truly special, traditionally served with boiled green bananas, yams, or dumplings to complete the Jamaican-inspired experience. Packed with bold spices, vibrant colors, and wholesome ingredients, this ackee and saltfish recipe is a delicious way to promote heart health without sacrificing authentic island flavor.
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Recipe Information
Ingredients
- 0.5 pound salt cod
- 1 14-ounce can canned ackee
- 1 tablespoon olive oil
- 1 medium onion
- 1 sweet bell pepper
- 0.5 scotch bonnet pepper
- 2 medium tomatoes
- 2 garlic cloves
- 2 stalks green onions
- 1 teaspoon fresh thyme
- 0.25 teaspoon black pepper
- 1 tablespoon fresh parsley
- 0.25 cup low-sodium chicken broth
Instructions
Rinse the salt cod under cold running water to remove excess salt. Place the cod in a bowl of water and soak overnight, changing the water several times.
Drain the salt cod and place it in a saucepan. Add enough water to cover and bring to a boil. Reduce the heat and simmer for 15 minutes. Drain and rinse under cold water. Flake the cod into bite-sized pieces and set aside.
Drain the canned ackee and rinse gently with water to avoid breaking the delicate pods. Set aside.
Heat olive oil in a large non-stick skillet over medium heat.
Dice the onion, bell pepper, and tomatoes. Slice the scotch bonnet pepper (remove seeds for less heat), mince the garlic, and chop the green onions and parsley.
Add onion, bell pepper, scotch bonnet, and garlic to the skillet. Sauté for 5 minutes until vegetables are softened.
Stir in the chopped tomatoes and flaked salt cod. Cook for an additional 5 minutes.
Add the drained ackee gently to the skillet along with thyme, black pepper, and low-sodium chicken broth. Stir very carefully to avoid breaking the ackee.
Cook for 5 more minutes until everything is heated through and flavors are combined.
Remove from heat. Sprinkle with fresh parsley and additional thyme if desired.
Serve warm, traditionally accompanied by boiled green bananas, yams, or dumplings.
Nutrition Facts
Calories |
1116 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.9 g | 99% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 125 mg | 42% | |
| Sodium | 15991 mg | 695% | |
| Total Carbohydrate | 35.0 g | 13% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 18.2 g | ||
| Protein | 69.6 g | 139% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 309 mg | 24% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2389 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
