Accra, a beloved dish from the Caribbean, features deep-fried fritters made with saltfish and flour. This recipe blends the rich flavors of salted cod with a crispy exterior, offering a delightful snack or appetizer. With roots tracing back to African and Caribbean culinary traditions, Accra embodies a fusion of cultures and tastes, reflecting the region's vibrant history and diverse influences.

Ingredients:

- 1 cup salted cod (deboned and shredded)

- 1 cup all-purpose flour

- 1/2 small onion (finely chopped)

- 1/2 teaspoon baking powder

- 1/4 teaspoon black pepper

- 1/4 teaspoon cayenne pepper (optional)

- 1/2 cup water

- Vegetable oil (for frying)

Method:

In a bowl, combine the shredded salted cod, flour, chopped onion, baking powder, black pepper, and cayenne pepper (if using).

Gradually add water to the mixture, stirring until a thick batter forms. Adjust water as needed to achieve the desired consistency.

Heat vegetable oil in a deep fryer or heavy-bottomed pot to 350°F (175°C).

Using a spoon or scoop, carefully drop spoonfuls of the batter into the hot oil.

Fry the fritters until golden brown and crispy, about 3-4 minutes per side.

Remove the fritters from the oil and drain on paper towels to remove excess oil.

Serve the Accra hot and enjoy as a tasty snack or appetizer.

Nutrition Value:

Salted Cod (1 cup, deboned and shredded):

  - Calories: Approximately 287 kcal

  - Carbohydrates: 0 g

  - Protein: Approximately 63 g

  - Fat: Approximately 2 g

  - Sodium: Approximately 8640 mg

  - Cholesterol: Approximately 248 mg

Benefits: Rich in protein, omega-3 fatty acids, and various vitamins and minerals such as vitamin B12 and selenium. However, it's high in sodium and cholesterol, so it should be consumed in moderation.

All-Purpose Flour (1 cup):

  - Calories: Approximately 455 kcal

  - Carbohydrates: Approximately 95 g

  - Protein: Approximately 13 g

  - Fat: Approximately 1.5 g

  - Sodium: Approximately 2 mg

  - Cholesterol: 0 mg

Benefits: Provides carbohydrates for energy, some protein, and a small amount of iron and B vitamins. However, it's low in fiber and may spike blood sugar levels if consumed in large quantities.

Onion (1/2 small, finely chopped):

  - Calories: Approximately 22 kcal

  - Carbohydrates: Approximately 5 g

  - Protein: Approximately 1 g

  - Fat: 0 g

  - Sodium: Approximately 2 mg

  - Cholesterol: 0 mg

Benefits: Onions are low in calories and a good source of vitamin C, vitamin B6, and dietary fiber. They also contain antioxidants and anti-inflammatory compounds.

Baking Powder (1/2 teaspoon):

  - Calories: Approximately 0 kcal

  - Carbohydrates: Approximately 0.6 g

  - Protein: Approximately 0 g

  - Fat: 0 g

  - Sodium: Approximately 488 mg

  - Cholesterol: 0 mg

Benefits: Baking powder is primarily used as a leavening agent in baking and contributes no significant nutritional value.

Black Pepper (1/4 teaspoon):

  - Calories: Approximately 1 kcal

  - Carbohydrates: Approximately 0.3 g

  - Protein: Approximately 0.1 g

  - Fat: 0 g

  - Sodium: Approximately 0 mg

  - Cholesterol: 0 mg

Benefits: Black pepper contains piperine, a compound that may have antioxidant and anti-inflammatory properties. It also adds flavor without adding significant calories.

Cayenne Pepper (1/4 teaspoon, optional):

  - Calories: Approximately 1 kcal

  - Carbohydrates: Approximately 0.2 g

  - Protein: Approximately 0.1 g

  - Fat: 0 g

  - Sodium: Approximately 0 mg

  - Cholesterol: 0 mg

Benefits: Cayenne pepper contains capsaicin, which may have metabolism-boosting and pain-relieving properties. It also adds heat and flavor to dishes.

Water (1/2 cup):

  - Calories: 0 kcal

  - Carbohydrates: 0 g

  - Protein: 0 g

  - Fat: 0 g

  - Sodium: 0 mg

  - Cholesterol: 0 mg

Benefits: Water is essential for hydration and helps maintain bodily functions. It has no calories and no macronutrients but is vital for overall health.

Vegetable Oil (for frying):

  - Calories: Approximately 120 kcal per tablespoon (varies depending on the type of oil)

  - Carbohydrates: 0 g

  - Protein: 0 g

  - Fat: Approximately 14 g per tablespoon (varies depending on the type of oil)

  - Sodium: 0 mg

  - Cholesterol: 0 mg

Benefits: Vegetable oils provide fat, which is necessary for energy and absorption of fat-soluble vitamins. However, they vary in their composition of healthy fats, so it's important to choose healthier options like olive oil or canola oil for frying.