High Protein Ackee and Saltfish

Elevate your mealtime with this High Protein Ackee and Saltfish recipe, a modern, nutrient-packed twist on Jamaica's national dish! This hearty one-skillet recipe combines the delicate flavor of canned ackee with the savory saltiness of saltfish, while boosting protein content with golden-browned tofu and tender chickpeas. Fresh aromatics like Scotch bonnet pepper, garlic, and thyme infuse the dish with vibrant Caribbean flavors, while lime juice adds a zesty finishing touch. Ready in under an hour, this protein-rich meal is perfect for those seeking a healthy and satisfying taste of the tropics. Serve alongside fried plantains or steamed provisions for the ultimate island-inspired feast.

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 pound Saltfish (salted cod)
• 1 can Canned ackee
• 1 cup Chickpeas (canned or cooked)
• 8 ounces Firm tofu
• 1 large White onion
• 1 medium Green bell pepper
• 1 Scotch bonnet pepper
• 4 Garlic cloves
• 2 medium Tomatoes
• 2 stalks Green onions
• 1 teaspoon Fresh thyme
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Vegetable oil
• 1 tablespoon Lime juice

Directions

Step 1

Rinse the saltfish under cold running water to remove excess salt. Soak it in fresh water for at least 4 hours or overnight, changing the water several times.

Step 2

Once desalinated, boil the saltfish in fresh water for 20 minutes. Drain, let cool, and break into bite-sized pieces, removing any bones.

Step 3

Drain and rinse the canned ackee gently to avoid breaking the delicate pieces.

Step 4

Cut the firm tofu into small cubes. Heat 1 tablespoon of vegetable oil in a non-stick skillet over medium-high heat. Add tofu and cook until golden brown, about 5-7 minutes. Set aside.

Step 5

Drain and rinse the chickpeas if using canned, or prepare 1 cup of cooked chickpeas.

Step 6

Chop the onion, bell pepper, tomatoes, and green onions. Finely chop the garlic cloves and Scotch bonnet pepper, removing the seeds for less heat if desired.

Step 7

Heat the remaining tablespoon of oil in a large skillet over medium heat. Add onions, garlic, bell pepper, and Scotch bonnet pepper, sautéing for 3-4 minutes until softened.

Step 8

Add tomatoes, green onions, and thyme to the skillet; cook for an additional 2 minutes.

Step 9

Stir in the saltfish, followed by the chickpeas and tofu. Mix well and let cook for 4-5 minutes to combine flavors.

Step 10

Gently fold in the ackee, being careful not to mash it. Cook for another 3-4 minutes until everything is heated through.

Step 11

Season with ground black pepper and drizzle lime juice over the top before serving.

Step 12

Serve warm with traditional sides such as fried plantains or steamed ground provisions.

Nutrition Facts

Serving size	2160.3 grams (2160.3g)

Amount per serving	% Daily Value*
Calories	3106

Total Fat 137.00g	176%
Saturated Fat 37.20g	186%
Polyunsaturated Fat 17.10g
Cholesterol 690mg	230%
Sodium 32886mg	1430%
Total Carbohydrate 116.70g	42%
Dietary Fiber 36.40g	130%
Total Sugars 36.40g
Protein 347.60g	695%

Vitamin D 0IU	0%
Calcium 1054mg	81%
Iron 29mg	158%
Potassium 3788mg	81%

*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: 39.9%

Protein: 45.0%

Carbs: 15.1%