Discover the vibrant flavors of the Caribbean with this traditional dish straight from the Cayman Islands – Ackee and Saltfish. Bursting with savory salted cod and the buttery richness of ackee fruit, this dish is a beloved staple in Caymanian cuisine, offering a taste of the sun-drenched islands with every bite.

Rooted in the island's history and culture, Ackee and Saltfish blend influences from West Africa and the Caribbean, creating a harmonious fusion of flavors and textures. Whether enjoyed for breakfast, lunch, or dinner, this hearty and satisfying dish promises to transport you to the sandy shores and azure waters of the Cayman Islands. So, let's dive into this culinary adventure and learn how to prepare this authentic Caribbean delight!

Ingredients:

• 1 lb salted codfish
• 2 cans (19 oz each) ackee fruit, drained
• 1 medium onion, diced
• 1 medium tomato, diced
• 1 bell pepper, diced (optional)
• 2 cloves garlic, minced
• 2-3 tablespoons cooking oil (vegetable or olive oil)
• 1 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/4 teaspoon Scotch bonnet pepper, minced (optional)
• Salt to taste
• Fresh parsley or scallions for garnish (optional)

Instructions:

1- Prepare the salted codfish by soaking it in cold water overnight or for at least 8 hours. Change the water several times to remove excess salt. After soaking, drain the codfish and shred it into small pieces, removing any bones and skin.

2- In a large skillet or frying pan, heat the cooking oil over medium heat. Add the diced onion, garlic, and bell pepper (if using), and sauté until the vegetables are soft and translucent, about 5-7 minutes.

3- Add the shredded salted codfish to the skillet and continue to cook, stirring occasionally, for another 5-7 minutes, or until the fish is heated through and slightly browned.

4- Add the diced tomato, black pepper, dried thyme, and Scotch bonnet pepper (if using) to the skillet. Stir well to combine all the ingredients.

5- Gently fold in the drained ackee fruit, being careful not to break up the fruit too much. Cook for an additional 5-7 minutes, stirring occasionally, until the ackee is heated through and well incorporated with the other ingredients.

6- Taste the ackee and saltfish mixture and adjust the seasoning with salt and pepper as needed.

7- Once everything is heated through and well seasoned, remove the skillet from the heat. Garnish with fresh parsley or chopped scallions if desired.

8- Serve the Cayman Islands Ackee and Saltfish hot with your favorite sides such as fried plantains, boiled green bananas, or dumplings. Enjoy this delicious taste of the Caribbean!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the ingredients used in the Cayman Islands Ackee and Saltfish recipe:

1 lb salted codfish:

• Calories: 286
• Protein: 62g
• Fat: 1g
• Sodium: 8000mg (Note: This is a rough estimate and can vary based on the brand and preparation method. Soaking the codfish helps reduce the sodium content.)
• Other nutrients: Codfish is a good source of vitamin B12, niacin, phosphorus, and selenium.

benefits:

• Rich source of protein, essential for muscle repair and growth.
• Contains omega-3 fatty acids, which are beneficial for heart health and brain function.
• Provides vitamin B12, important for nerve function and red blood cell formation.
• Contains minerals like phosphorus, necessary for bone health, and selenium, which acts as an antioxidant.

2 cans (19 oz each) ackee fruit, drained:

• Calories: 380
• Protein: 4g
• Fat: 0g
• Carbohydrates: 16g
• Fiber: 8g
• Sugar: 0g
• Other nutrients: Ackee fruit is rich in vitamin C, vitamin B6, fiber, and potassium.

benefits:

• High in fiber, which aids digestion and promotes satiety.
• Excellent source of vitamin C, supporting immune function and skin health.
• Contains vitamin B6, important for metabolism and brain development.
• Rich in potassium, which helps regulate blood pressure and muscle function.

1 medium onion, diced:

• Calories: 44
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Sugar: 5g
• Other nutrients: Onions contain vitamin C, vitamin B6, and various antioxidants.

benefits:

• Contains flavonoids and antioxidants that may reduce the risk of chronic diseases.
• Good source of vitamin C, supporting immune function and collagen production.
• Contains sulfur compounds with potential anti-inflammatory and anti-cancer properties.

1 medium tomato, diced:

• Calories: 22
• Protein: 1g
• Fat: 0g
• Carbohydrates: 5g
• Fiber: 1g
• Sugar: 3g
• Other nutrients: Tomatoes are a good source of vitamin C, vitamin A, potassium, and antioxidants like lycopene.

benefits:

• Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and protect against heart disease.
• Good source of vitamin C, supporting immune function and skin health.
• Contains vitamin A, important for vision and immune function.

1 bell pepper, diced (optional):

• Calories: 24
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Sugar: 3g
• Other nutrients: Bell peppers are rich in vitamin C, vitamin A, vitamin B6, and antioxidants.

benefits:

• High in vitamin C, supporting immune function and collagen production.
• Contains vitamin A, important for vision and immune function.
• Rich in antioxidants, which may reduce inflammation and oxidative stress in the body.

2 cloves garlic, minced:

• Calories: 8
• Protein: 0g
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 0g
• Sugar: 0g
• Other nutrients: Garlic is known for its beneficial effects on heart health and immunity.

benefits:

• Contains sulfur compounds with potential anti-inflammatory and immune-boosting properties.
• May help lower blood pressure and improve cholesterol levels.
• Contains antioxidants that may reduce the risk of certain cancers and improve heart health.

2-3 tablespoons cooking oil (vegetable or olive oil):

• Calories: Approximately 120-180 (depending on the type and amount of oil used)
• Fat: Approximately 14-21g (depending on the type and amount of oil used)

benefits:

• Provides healthy fats, essential for energy production and nutrient absorption.
• Contains vitamin E, an antioxidant that protects cells from damage.
• Olive oil specifically is rich in monounsaturated fats, which may lower the risk of heart disease.

Other ingredients like black pepper, dried thyme, Scotch bonnet pepper, salt, parsley, or scallions are used in small quantities and contribute minimal calories and nutrients to the dish.

benefits:

Black Pepper, Dried Thyme, Scotch Bonnet Pepper, Salt:

• Contribute flavor and aroma to the dish.
• Some spices like black pepper and thyme may have antimicrobial and anti-inflammatory properties in addition to adding taste.

Fresh Parsley or Scallions (optional):

• Adds freshness and color to the dish.
• Parsley is rich in vitamin K, which supports bone health and blood clotting.
• Scallions contain antioxidants and may have anti-inflammatory properties.

Please note that these values are approximate and can vary based on factors such as portion size, cooking methods, and specific product brands.