Mediterranean Diet Ackee and Saltfish

Discover a vibrant twist on a Caribbean classic with this Mediterranean Diet Ackee and Saltfish recipe! This delightful dish combines the creamy richness of Jamaican ackee with the bold flavors of Mediterranean staples like olive oil, capers, and fresh parsley. Perfectly flaked salted cod pairs with a medley of colorful veggies, including red bell peppers, tomatoes, and scallions, creating a balanced and nutrient-packed meal. A touch of thyme and garlic enhances the aroma, while the silky ackee adds a luxuriously smooth texture. Ready in under an hour, this wholesome and satisfying recipe is ideal for a healthy dinner, beautifully served with a crisp green salad or a slice of whole-grain bread. Carefully crafted to bring together the best of two culinary worlds, this dish is a must-try for lovers of bold, cross-cultural flavors!

Nutriscore Rating: 60/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams Salted cod fish
• 540 grams Canned ackee
• 3 tablespoons Olive oil
• 1 medium Onion
• 2 large Garlic cloves
• 1 medium Red bell pepper
• 1 medium Tomato
• 3 sticks Scallions (green onions)
• 3 pieces Thyme springs
• 1 teaspoon Black pepper
• 2 tablespoons Capers
• 2 tablespoons Fresh parsley

Directions

Step 1

Rinse the salted cod fish under cold water to remove excess salt. Soak in cold water for at least 2 hours, changing the water twice. For a quicker method, boil the salt fish in water for about 15 minutes, drain, and repeat once more.

Step 2

Drain the soaked or boiled fish, flake it into large pieces, and set aside.

Step 3

Drain the canned ackee in a colander, being careful not to break the pieces.

Step 4

Chop the onion, garlic, red bell pepper, tomato, and scallions. Set aside.

Step 5

In a large skillet, heat the olive oil over medium heat.

Step 6

Add the chopped onion and garlic to the skillet, sautéing for about 2 minutes until they start to soften.

Step 7

Add the red bell pepper, tomato, and scallions, and continue cooking for another 3-4 minutes until the peppers soften.

Step 8

Stir in the flaked cod, thyme sprigs, black pepper, and capers. Cook for another 5 minutes, stirring occasionally.

Step 9

Gently fold in the ackee, being careful not to break it. Continue cooking for about 5 minutes to heat through.

Step 10

Remove the thyme sprigs and garnish with freshly chopped parsley before serving.

Step 11

Serve immediately, accompanied by a fresh green salad or whole-grain bread.

Nutrition Facts

Serving size	(1429.1g)

Amount per serving	% Daily Value*
Calories	2542.2

Total Fat 135.3g	0%
Saturated Fat 37.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 600mg	0%
Sodium 29694.5mg	0%
Total Carbohydrate 45.8g	0%
Dietary Fiber 13.9g	0%
Total Sugars 24.1g
Protein 270.1g	0%

Vitamin D 0IU	0%
Calcium 546.6mg	0%
Iron 15.4mg	0%
Potassium 2359.6mg	0%

*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: 49.1%

Protein: 43.5%

Carbs: 7.4%