High Protein Ackee and Saltfish
Elevate a beloved Caribbean classic with this High Protein Ackee and Saltfish recipe—perfect for a nourishing, flavor-packed meal. This dish combines the buttery richness of ackee and the savory depth of saltfish with satisfying additions like golden tofu cubes and hearty chickpeas, creating a protein-rich twist on a traditional favorite. Aromatic seasonings, including fresh thyme, garlic, and Scotch bonnet pepper, infuse every bite with vibrant, authentic flavor. Quick-prep vegetables like onions, tomatoes, and bell peppers add color and texture, while a lime juice drizzle ties everything together with a zesty finish. Ready in under an hour, this recipe is ideal for meal prep or a wholesome family dinner, pairing beautifully with fried plantains or steamed provisions. Whether you're passionate about Caribbean cuisine or eager to explore, this high-protein dish will impress both your taste buds and your nutritional goals.
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Recipe Information
Ingredients
- 1 pound Saltfish (salted cod)
- 1 can Canned ackee
- 1 cup Chickpeas (canned or cooked)
- 8 ounces Firm tofu
- 1 large White onion
- 1 medium Green bell pepper
- 1 Scotch bonnet pepper
- 4 Garlic cloves
- 2 medium Tomatoes
- 2 stalks Green onions
- 1 teaspoon Fresh thyme
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Vegetable oil
- 1 tablespoon Lime juice
Instructions
Rinse the saltfish under cold running water to remove excess salt. Soak it in fresh water for at least 4 hours or overnight, changing the water several times.
Once desalinated, boil the saltfish in fresh water for 20 minutes. Drain, let cool, and break into bite-sized pieces, removing any bones.
Drain and rinse the canned ackee gently to avoid breaking the delicate pieces.
Cut the firm tofu into small cubes. Heat 1 tablespoon of vegetable oil in a non-stick skillet over medium-high heat. Add tofu and cook until golden brown, about 5-7 minutes. Set aside.
Drain and rinse the chickpeas if using canned, or prepare 1 cup of cooked chickpeas.
Chop the onion, bell pepper, tomatoes, and green onions. Finely chop the garlic cloves and Scotch bonnet pepper, removing the seeds for less heat if desired.
Heat the remaining tablespoon of oil in a large skillet over medium heat. Add onions, garlic, bell pepper, and Scotch bonnet pepper, sautéing for 3-4 minutes until softened.
Add tomatoes, green onions, and thyme to the skillet; cook for an additional 2 minutes.
Stir in the saltfish, followed by the chickpeas and tofu. Mix well and let cook for 4-5 minutes to combine flavors.
Gently fold in the ackee, being careful not to mash it. Cook for another 3-4 minutes until everything is heated through.
Season with ground black pepper and drizzle lime juice over the top before serving.
Serve warm with traditional sides such as fried plantains or steamed ground provisions.
Nutrition Facts
Calories |
3106 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 137.0 g | 176% | |
| Saturated Fat | 37.2 g | 186% | |
| Polyunsaturated Fat | 17.1 g | ||
| Cholesterol | 690 mg | 230% | |
| Sodium | 32886 mg | 1430% | |
| Total Carbohydrate | 116.7 g | 42% | |
| Dietary Fiber | 36.4 g | 130% | |
| Total Sugars | 36.4 g | ||
| Protein | 347.6 g | 695% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1054 mg | 81% | |
| Iron | 28.5 mg | 158% | |
| Potassium | 3788 mg | 81% | |
*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.
