Discover the classic Jamaican dish, Saltfish and Ackee, featuring salted codfish cooked with ackee, a tropical fruit, and a blend of spices. This savory recipe delivers a unique and delicious taste of the Caribbean, perfect for breakfast or any meal. Learn how to prepare this traditional favorite with our step-by-step guide.

Ingredients:

- 1 lb salted codfish

- 1 can ackee (or fresh ackee, if available)

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped (red or green)

- 2 tomatoes, chopped

- 1-2 Scotch bonnet peppers, finely chopped (adjust to taste)

- 1 tsp thyme (fresh or dried)

- 1/2 tsp allspice

- 1/4 cup vegetable oil

- Salt and black pepper to taste

- 1-2 sprigs scallions, chopped (optional)

- 1/4 cup pimentos (optional)

Instructions:

Prepare the Saltfish:

  - Rinse the salted codfish under cold water to remove excess salt. Place it in a pot, cover with water, and bring to a boil. Reduce heat and simmer for 15-20 minutes. Drain, then remove any bones and flake the fish into pieces.

Prepare the Ackee:

  - If using canned ackee, drain and rinse it. If using fresh ackee, cook it according to the package instructions or until tender, then drain.

Cook the Vegetables:

  - Heat the vegetable oil in a large skillet over medium heat. Add the onions, garlic, and bell pepper. Sauté until the vegetables are soft and translucent.

Add Spices:

  - Stir in the chopped tomatoes, Scotch bonnet peppers, thyme, and allspice. Cook for another 2-3 minutes until the tomatoes begin to break down.

Combine Ingredients:

  - Add the flaked saltfish to the skillet and mix well with the vegetables and spices. Cook for 5 minutes to allow the flavors to meld together.

Add Ackee:

  - Gently fold in the ackee, being careful not to break it up too much. Cook for an additional 5 minutes, allowing the ackee to heat through and absorb the flavors. Season with salt and black pepper to taste.

Finish and Serve:

  - Optionally, stir in chopped scallions and pimentos. Serve hot with your favorite side dishes such as fried plantains, dumplings, or rice.

Enjoy your authentic Jamaican Saltfish and Ackee!

Nutritional values 

Here’s the nutritional information and benefits for the ingredients used in your codfish and ackee recipe.

1 lb salted codfish

  - Calories: Approximately 400 kcal

  - Protein: 70g

  - Carbohydrates: 0g

  - Fat: 4g

Benefits:

  - High in protein, essential for muscle growth and repair.

  - Provides essential nutrients like omega-3 fatty acids and vitamin B12.

1 can ackee (or fresh ackee, if available)

  - Calories: Approximately 130 kcal per cup (for canned ackee)

  - Carbohydrates: 12g

  - Protein: 1g

  - Fat: 8g

Benefits:

  - Rich in vitamins A and C.

  - Contains healthy fats and contributes to overall nutritional balance.

1 large onion, chopped

  - Calories: Approximately 45 kcal

  - Carbohydrates: 11g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Adds flavor and contains antioxidants.

  - May support heart health and help regulate blood sugar levels.

2 cloves garlic, minced

  - Calories: 8 kcal per clove

  - Carbohydrates: 2g

  - Protein: 0.4g

Benefits:

  - Boosts the immune system and has anti-inflammatory properties.

  - Adds robust flavor to the dish.

1 bell pepper, chopped (red or green)

  - Calories: Approximately 30 kcal

  - Carbohydrates: 7g

  - Protein: 1g

  - Fat: 0.3g

Benefits:

  - Rich in vitamins A and C.

  - Contains antioxidants and supports immune health.

2 tomatoes, chopped

  - Calories: Approximately 44 kcal

  - Carbohydrates: 10g

  - Protein: 2g

  - Fat: 0.5g

Benefits:

  - High in vitamins C and K.

  - Contains lycopene, an antioxidant that may support heart health.

1-2 Scotch bonnet peppers, finely chopped (adjust to taste)

  - Calories: Approximately 18 kcal per pepper

  - Carbohydrates: 4g

  - Protein: 0.5g

  - Fat: 0.2g

Benefits:

  - Adds heat and flavor.

  - Capsaicin may boost metabolism and have pain-relief properties.

1 tsp thyme (fresh or dried)

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Contains compounds with antimicrobial properties.

  - Adds a subtle, earthy flavor.

1/2 tsp allspice

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a warm, aromatic flavor.

  - Contains antioxidants and may aid digestion.

1/4 cup vegetable oil

  - Calories: 240 kcal

  - Fat: 28g

Benefits:

  - Adds flavor and helps with cooking.

  - Provides essential fatty acids.

Salt and black pepper to taste

Salt (1/2 tsp)

   - Calories: 0 kcal

   - Sodium: Approximately 1,150mg

Benefits:

   - Enhances overall flavor but should be used in moderation.

Black pepper (1/2 tsp)

   - Calories: 6 kcal

   - Carbohydrates: 1g

Benefits:

   - Adds a spicy kick and may aid digestion.

   - Contains piperine, which can enhance nutrient absorption.

1-2 sprigs scallions, chopped (optional)

  - Calories: Approximately 5 kcal per sprig

  - Carbohydrates: 1g

  - Protein: 0.2g

Benefits:

  - Adds a mild onion flavor.

  - Contains vitamins and minerals beneficial for health.

1/4 cup pimentos (optional)

  - Calories: Approximately 10 kcal

  - Carbohydrates: 2g

  - Protein: 0g

  - Fat: 0g

Benefits:

  - Adds flavor and color to the dish.

  - Contains vitamins and antioxidants.

These ingredients combine to create a flavorful and nutritious dish, rich in protein and essential vitamins, with a balance of savory and spicy elements.