Low Sodium Ackee and Saltfish
Experience the vibrant flavors of Jamaica with this Low Sodium Ackee and Saltfish recipe, a lighter take on the island's beloved national dish. This version reduces salt levels by thoroughly soaking and boiling the salted cod, making it suitable for those monitoring their sodium intake without sacrificing flavor. Creamy ackee, a star ingredient in Caribbean cuisine, pairs perfectly with sautéed onions, sweet bell peppers, fresh tomatoes, and a hint of fiery Scotch bonnet pepper. Enhanced with aromatic thyme, scallions, and a drizzle of zesty lime juice, this dish is a symphony of bold, tropical flavors. Ready in under an hour, it's a wholesome and satisfying meal that’s perfect when served alongside traditional sides like fried plantains or boiled dumplings. Elevate your cooking with this healthy twist on an authentic Jamaican classic!
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Ingredients
- 200 grams Salted cod
- 540 grams Ackee
- 1 medium Yellow onion
- 1 medium Green bell pepper
- 1 medium Tomato
- 1 small Scotch bonnet pepper
- 2 cloves Garlic
- 1 teaspoon Thyme
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 stalks Scallions
- 1 tablespoon Lime juice
Directions
Step 1
Soak the salted cod in cold water for 12-24 hours, changing the water several times to reduce the salt content.
Step 2
After soaking, drain the cod and place it in a pot of fresh water. Bring to a boil and simmer for about 10 minutes, then drain and flake the fish with a fork to make it easier to handle.
Step 3
Drain the canned ackee in a colander and set aside to allow excess water to drip away.
Step 4
Slice the onion, bell pepper, and tomato into thin strips. Mince the Scotch bonnet pepper and garlic cloves.
Step 5
In a large skillet, heat the olive oil over medium heat. Add the onions and garlic, and sauté until the onions become translucent.
Step 6
Add the green bell pepper, tomato slices, and minced Scotch bonnet pepper to the skillet. Cook until the peppers are tender.
Step 7
Add the flaked cod to the skillet, along with thyme, black pepper, and scallions. Stir the mixture and let it cook together for about 5 minutes.
Step 8
Gently fold in the ackee, being careful not to break it up too much. Allow the mixture to cook for another 5 minutes to heat the ackee thoroughly.
Step 9
Finish by drizzling lime juice over the top and stirring gently to combine.
Step 10
Serve warm, with traditional Jamaican accompaniments such as fried plantains or boiled dumplings, if desired.
Nutrition Facts
| Serving size | (1244.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1811.9 |
| Total Fat 115.9g | 0% |
| Saturated Fat 34.7g | 0% |
| Polyunsaturated Fat 2.9g | |
| Cholesterol 300mg | 0% |
| Sodium 17322.2mg | 0% |
| Total Carbohydrate 93.5g | 0% |
| Dietary Fiber 27.8g | 0% |
| Total Sugars 20.8g | |
| Protein 145.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 438.3mg | 0% |
| Iron 13.3mg | 0% |
| Potassium 2334.3mg | 0% |
Source of Calories