Mediterranean Diet Ackee and Saltfish
Experience a flavorful twist on the classic Jamaican dish with this Mediterranean Diet Ackee and Saltfish recipe. Combining the tropical creaminess of ackee with the briny goodness of salted cod fish, this dish is elevated with vibrant Mediterranean ingredients like olive oil, capers, and fresh parsley. Sautéed onions, garlic, bell peppers, and tomatoes create a fragrant base, while thyme accents every bite with earthy depth. Ready in under an hour, this nutrient-packed recipe is perfect for those seeking a fusion of health-conscious cooking and bold, international flavors. Serve it with a crisp green salad or whole-grain bread for a wholesome meal that’s both satisfying and Mediterranean-inspired.
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Recipe Information
Ingredients
- 400 grams Salted cod fish
- 540 grams Canned ackee
- 3 tablespoons Olive oil
- 1 medium Onion
- 2 large Garlic cloves
- 1 medium Red bell pepper
- 1 medium Tomato
- 3 sticks Scallions (green onions)
- 3 pieces Thyme springs
- 1 teaspoon Black pepper
- 2 tablespoons Capers
- 2 tablespoons Fresh parsley
Instructions
Rinse the salted cod fish under cold water to remove excess salt. Soak in cold water for at least 2 hours, changing the water twice. For a quicker method, boil the salt fish in water for about 15 minutes, drain, and repeat once more.
Drain the soaked or boiled fish, flake it into large pieces, and set aside.
Drain the canned ackee in a colander, being careful not to break the pieces.
Chop the onion, garlic, red bell pepper, tomato, and scallions. Set aside.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and garlic to the skillet, sautéing for about 2 minutes until they start to soften.
Add the red bell pepper, tomato, and scallions, and continue cooking for another 3-4 minutes until the peppers soften.
Stir in the flaked cod, thyme sprigs, black pepper, and capers. Cook for another 5 minutes, stirring occasionally.
Gently fold in the ackee, being careful not to break it. Continue cooking for about 5 minutes to heat through.
Remove the thyme sprigs and garnish with freshly chopped parsley before serving.
Serve immediately, accompanied by a fresh green salad or whole-grain bread.
Nutrition Facts
Calories |
2542 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 135.3 g | 173% | |
| Saturated Fat | 37.9 g | 190% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 600 mg | 200% | |
| Sodium | 29694 mg | 1291% | |
| Total Carbohydrate | 45.8 g | 17% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 24.1 g | ||
| Protein | 270.1 g | 540% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 547 mg | 42% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 2360 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.
