Low Sodium Ackee and Saltfish
Discover the vibrant flavors of Jamaica with this Low Sodium Ackee and Saltfish recipe, a healthier twist on the island's national dish. This recipe expertly balances the creamy richness of ackee with the savory flakes of de-salted cod, creating a dish that's both flavorful and heart-conscious. Fresh aromatics like thyme, scallions, garlic, and Scotch bonnet pepper add layers of warmth and spice, while a zesty drizzle of lime juice ties everything together. With colorful additions like green bell peppers, tomatoes, and onions, this dish is as visually appealing as it is delicious. Perfect for serving alongside fried plantains or traditional dumplings, this lighter version of ackee and saltfish is ready in under an hour and ideal for family meals or casual gatherings.
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Recipe Information
Ingredients
- 200 grams Salted cod
- 540 grams Ackee
- 1 medium Yellow onion
- 1 medium Green bell pepper
- 1 medium Tomato
- 1 small Scotch bonnet pepper
- 2 cloves Garlic
- 1 teaspoon Thyme
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 stalks Scallions
- 1 tablespoon Lime juice
Instructions
Soak the salted cod in cold water for 12-24 hours, changing the water several times to reduce the salt content.
After soaking, drain the cod and place it in a pot of fresh water. Bring to a boil and simmer for about 10 minutes, then drain and flake the fish with a fork to make it easier to handle.
Drain the canned ackee in a colander and set aside to allow excess water to drip away.
Slice the onion, bell pepper, and tomato into thin strips. Mince the Scotch bonnet pepper and garlic cloves.
In a large skillet, heat the olive oil over medium heat. Add the onions and garlic, and sauté until the onions become translucent.
Add the green bell pepper, tomato slices, and minced Scotch bonnet pepper to the skillet. Cook until the peppers are tender.
Add the flaked cod to the skillet, along with thyme, black pepper, and scallions. Stir the mixture and let it cook together for about 5 minutes.
Gently fold in the ackee, being careful not to break it up too much. Allow the mixture to cook for another 5 minutes to heat the ackee thoroughly.
Finish by drizzling lime juice over the top and stirring gently to combine.
Serve warm, with traditional Jamaican accompaniments such as fried plantains or boiled dumplings, if desired.
Nutrition Facts
Calories |
1812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.9 g | 149% | |
| Saturated Fat | 34.7 g | 174% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 17322 mg | 753% | |
| Total Carbohydrate | 93.5 g | 34% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 20.8 g | ||
| Protein | 145.0 g | 290% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 438 mg | 34% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2334 mg | 50% | |
*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.
