Low Carb Ackee and Saltfish
Experience the rich, savory flavors of Jamaica with this Low Carb Ackee and Saltfish recipe, a lighter twist on the island's national dish. Perfect for keto or low-carb diets, this vibrant dish combines tender, flaked saltfish and buttery ackee fruit with a medley of aromatic vegetables like bell peppers, tomatoes, onions, and garlic. Seasoned with fresh thyme, black pepper, and just a touch of heat from Scotch Bonnet peppers, this recipe is cooked in coconut oil for a healthy, tropical flair. Ready in under an hour, it's a nutrient-packed, satisfying dish that's ideal for breakfast, lunch, or dinner. Serve it hot and garnish with scallions for an authentic Caribbean meal that’s bursting with flavor while keeping your carb count low.
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Recipe Information
Ingredients
- 300 grams Saltfish (cod)
- 540 grams Ackee (canned, drained)
- 1 medium Bell pepper (green, chopped)
- 1 medium Tomato (chopped)
- 1 medium Onion (sliced)
- 2 cloves Garlic (minced)
- 0.5 pepper Scotch Bonnet pepper (de-seeded and minced)
- 2 tablespoons Coconut oil
- 0.5 teaspoon Black pepper
- 1 teaspoon Thyme (fresh)
- 2 stalks Scallions (chopped)
Instructions
Place the saltfish in a pot, cover with water, and bring to a boil. Boil on medium heat for about 15 minutes to remove excess salt.
Drain the saltfish and rinse under cool water. Flake the fish into bite-size pieces, removing skin and bones if present.
While the saltfish is boiling, prepare the vegetables: chop the bell pepper, tomato, onion, mince the garlic, and slice the scallions.
In a large skillet or frying pan, heat the coconut oil over medium heat.
Add the onion and sauté for 2-3 minutes until translucent.
Stir in the garlic, bell pepper, scotch bonnet pepper, and thyme. Cook for another 2 minutes to soften the vegetables.
Add the tomatoes and cook for an additional 2 minutes, allowing the flavors to meld together.
Gently fold in the flaked saltfish and cook for another 3-4 minutes, making sure everything is well combined.
Carefully add the drained ackee and season with black pepper. Gently stir to mix without breaking up the ackee.
Cook the mixture on low heat for about 5 minutes, allowing the flavors to integrate fully.
Garnish with chopped scallions and serve hot. Enjoy your delicious low carb ackee and saltfish!
Nutrition Facts
Calories |
509 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 114 mg | 38% | |
| Sodium | 5275 mg | 229% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 3.8 g | ||
| Protein | 51.7 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 114 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 585 mg | 12% | |
*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.
