Heart-Healthy Ackee and Saltfish

Indulge in the vibrant flavors of the Caribbean with this "Heart-Healthy Ackee and Saltfish" recipe, a nutritious twist on Jamaica's national dish. Featuring tender flakes of salt cod and buttery ackee fruit, this lighter version swaps traditional cooking oils for heart-smart olive oil and incorporates low-sodium chicken broth for a wholesome touch. Fresh vegetables like sweet bell peppers, tomatoes, and fiery Scotch bonnet peppers add a burst of color and flavor, while fragrant thyme and parsley elevate the dish with their aromatic brilliance. Ready in just 40 minutes, this satisfying, low-sodium meal pairs perfectly with classic accompaniments like boiled green bananas or dumplings for a truly authentic and health-conscious dining experience. Healthy Caribbean recipes, ackee and saltfish, and low-sodium Jamaican dishes never tasted so good!

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 0.5 pound salt cod
• 1 14-ounce can canned ackee
• 1 tablespoon olive oil
• 1 medium onion
• 1 sweet bell pepper
• 0.5 scotch bonnet pepper
• 2 medium tomatoes
• 2 garlic cloves
• 2 stalks green onions
• 1 teaspoon fresh thyme
• 0.25 teaspoon black pepper
• 1 tablespoon fresh parsley
• 0.25 cup low-sodium chicken broth

Directions

Step 1

Rinse the salt cod under cold running water to remove excess salt. Place the cod in a bowl of water and soak overnight, changing the water several times.

Step 2

Drain the salt cod and place it in a saucepan. Add enough water to cover and bring to a boil. Reduce the heat and simmer for 15 minutes. Drain and rinse under cold water. Flake the cod into bite-sized pieces and set aside.

Step 3

Drain the canned ackee and rinse gently with water to avoid breaking the delicate pods. Set aside.

Step 4

Heat olive oil in a large non-stick skillet over medium heat.

Step 5

Dice the onion, bell pepper, and tomatoes. Slice the scotch bonnet pepper (remove seeds for less heat), mince the garlic, and chop the green onions and parsley.

Step 6

Add onion, bell pepper, scotch bonnet, and garlic to the skillet. Sauté for 5 minutes until vegetables are softened.

Step 7

Stir in the chopped tomatoes and flaked salt cod. Cook for an additional 5 minutes.

Step 8

Add the drained ackee gently to the skillet along with thyme, black pepper, and low-sodium chicken broth. Stir very carefully to avoid breaking the ackee.

Step 9

Cook for 5 more minutes until everything is heated through and flavors are combined.

Step 10

Remove from heat. Sprinkle with fresh parsley and additional thyme if desired.

Step 11

Serve warm, traditionally accompanied by boiled green bananas, yams, or dumplings.

Nutrition Facts

Serving size	1199.6 grams (1199.6g)

Amount per serving	% Daily Value*
Calories	1116

Total Fat 76.90g	99%
Saturated Fat 24.00g	120%
Polyunsaturated Fat 1.50g
Cholesterol 125mg	42%
Sodium 15991mg	695%
Total Carbohydrate 35.00g	13%
Dietary Fiber 12.70g	45%
Total Sugars 18.20g
Protein 69.60g	139%

Vitamin D 0IU	0%
Calcium 309mg	24%
Iron 9mg	52%
Potassium 2389mg	51%

*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.

Source of Calories

Fat: 62.3%

Protein: 25.1%

Carbs: 12.6%