Whole30 Ackee and Saltfish
Savor the vibrant flavors of the Caribbean with this Whole30 Ackee and Saltfish recipe, a wholesome twist on Jamaica's national dish that’s both nutritious and compliant with Whole30 guidelines. This dish pairs tender, salted cod with delicate, buttery ackee, a unique tropical fruit, and a medley of fresh vegetables and bold seasonings like Scotch bonnet pepper and fresh thyme. Cooked in nutrient-rich coconut oil, this recipe is packed with natural, whole ingredients and a satisfying balance of heat and zest, thanks to the juicy tomatoes and a squeeze of fresh lime. Quick to prepare in just under an hour, this one-pan meal is perfect for lunch, dinner, or a flavorful weekend brunch. Serve it up steaming hot with a garnish of scallions and get ready to transport your taste buds straight to the islands!
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Ingredients
- 1 pound salted cod fillets
- 14 ounces canned ackee
- 2 tablespoons coconut oil
- 1 medium onion
- 1 medium bell pepper
- 3 scallions
- 2 garlic cloves
- 2 plum tomatoes
- 5 sprigs fresh thyme
- 1 scotch bonnet pepper
- 0.25 teaspoons ground black pepper
- 1 lime
Directions
Step 1
Rinse the salted cod under cold running water to remove excess salt. Place it in a pot and cover it with water. Bring to a boil, then reduce the heat and simmer for 20 minutes. Drain and let the cod cool slightly, then flake it into large pieces, removing any bones.
Step 2
While the cod is simmering, prepare the vegetables. Slice the onion and bell pepper, chop the scallions, mince the garlic, and dice the tomatoes. Keep them set aside.
Step 3
Drain and rinse the canned ackee in a colander, being very gentle to avoid breaking the ackee pieces.
Step 4
Heat the coconut oil in a large skillet over medium heat. Add the sliced onion, bell pepper, scallions, and minced garlic. Sauté for about 5 minutes or until the vegetables are softened and fragrant.
Step 5
Add the diced tomatoes and thyme sprigs to the skillet, cooking for another 3 minutes until the tomatoes begin to soften.
Step 6
Stir in the flaked cod, sliced scotch bonnet pepper (remove seeds if you prefer less heat), and ground black pepper. Cook for 5 more minutes, allowing the flavors to meld.
Step 7
Gently fold in the ackee, taking care not to break up the pieces. Cook for an additional 3 to 4 minutes, just to warm the ackee through.
Step 8
Remove the thyme sprigs and discard. Squeeze fresh lime juice over the dish before serving.
Step 9
Serve hot, garnished with extra chopped scallions if desired.
Nutrition Facts
| Serving size | (1441.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1484.1 |
| Total Fat 91.4g | 0% |
| Saturated Fat 45.0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 226.8mg | 0% |
| Sodium 31914.7mg | 0% |
| Total Carbohydrate 42.3g | 0% |
| Dietary Fiber 14.7g | 0% |
| Total Sugars 18.5g | |
| Protein 121.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 424.2mg | 0% |
| Iron 13.4mg | 0% |
| Potassium 2192.9mg | 0% |
Source of Calories