Healthy Jamaican Ackee and Saltfish Recipe

Donna Walker

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Jamaican Ackee and Saltfish, a beloved national dish of Jamaica, is a flavorful and culturally rich culinary experience that invites you to savor the essence of the Caribbean. This dish stars two main ingredients: Ackee, a tropical fruit that resembles scrambled eggs when cooked, and salted codfish. The salted cod is meticulously soaked, then flaked into tender pieces, creating a perfect harmony of saltiness and flakiness. It's combined with sautéed onions, bell peppers, and a medley of aromatic spices such as thyme and scotch bonnet peppers, which infuse the dish with layers of savory and spicy flavors.

The Healthiest Jamaican Ackee and Saltfish Recipe

The real magic of Jamaican Ackee and Saltfish is in its fusion of tastes and textures. The delicate, slightly nutty flavor of ackee pairs beautifully with the savory, briny notes of salted cod, while the vibrant spices and vegetables add a burst of color and complexity. Served alongside traditional staples like boiled green bananas, dumplings, or fried plantains, this dish is a true celebration of Jamaican culture and cuisine. Whether enjoyed as a hearty breakfast, brunch, or dinner, Ackee and Saltfish is a soul-satisfying experience that transports your taste buds to the sunny shores of Jamaica with each flavorful bite.

Jamaican Ackee and Saltfish

Yeah mon! Now we’re talking! This is my national dish. It’s our traditional ackee and salted cod recipe that tastes great no matter what time of the day you enjoy this delicious dish. Typically, most Jamaicans eat this at breakfast time. Give it a try! Bring a little taste of the islands to your home!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Main Course
Cuisine Jamaican
Servings 4

Equipment

  • Large Pot
  • Frying Pan
  • Strainer

Ingredients
  

  • 2 dozen ackee in pods
  • 1 lbs salt cod
  • 2 tbsp butter
  • 1/4 cup of coconut oil or olive oil
  • 2 onions sliced
  • 1 sprig thyme
  • 1/2 Scotch bonnet chili (or habanero), seeds and stem removed,minced
  • 1 small tomato, chopped
  • Black pepper

Instructions
 

  • Choose ackee that is completely open, with the black seed and yellow fruit clearly visible in the scarlet pod. This is important, as unripe ackee contains a highly toxic substance.
  • Remove the ackee from the pods. Discard the seeds and the pink membrane found in the clef of each fruit.
  • Wash them and put them to boil in a large pot of water with the salt fish. As soon as the ackee is tender, pour the contents of the pot into a large sieve, discarding the water. Separate the ackee from the fish. Run some cold water over the fish so that you can remove the bones and skin comfortably, then flake it and set it aside.
  • Put the butter and oil to heat in a frying pan. Add the onions, thyme, and chili, and tomato if desired. Stir for a few minutes, then add the flaked fish. Stir for a few more minutes, then add the drained ackee, carefully stirring so as not to crush them. Add a little more oil if necessary, sprinkle with plenty of freshly ground black pepper, and the dish is ready.

NOTE:

  • For best results, you can soak the salted cod overnight or for a few hours to remove some of the naturally occurring salt. My mother used to always soak it overnight and she made some of the best ackee and saltfish I’ve tasted.
    Roasted breadfruit or plantains make excellent accompaniments to this famous dish.
    Heat Scale: Medium
Keyword caribbean food, fruit, healthy lifestlyle, healthy meals, Jamaican Ackee and Saltfish

About the Author

Donna Walker

Donna Walker is a Health Coach and a powerhouse of empowerment, igniting the wellness journeys of women with unwavering passion. Her expertise lies in the art of weight management, where she not only guides individuals towards healthier lifestyles, but also ensures they conquer their aspirations. Donna's dedication to holistic well-being goes beyond the ordinary – she's a maestro of crafting not only compelling content but also mouthwatering recipes that tantalize the senses. With Donna by your side, you're not just striving for your best self – you're embracing it, one inspiring step at a time.

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