Ackee and Saltfish
Serves4 (servings)
SWAP ScoreWhat's this?
Ingredients
- 2 canned ackee
- 1 pound saltfish
- 1 whole white onion, sliced
- 1 small tomato, diced
- 1 sweet bell pepper
- 1 stalk scallions, chopped
- 1 sprigs thyme
- 1/4 Scotch bonnet pepper, seeds removed
- 1/2 teaspoon black pepper
- 2 tablespoons cooking oil
Directions
- Soak the saltfish for a minimum of two hours in cold water. Then drain the water.
- In a saucepan, place the saltfish and cover with fresh water. Put to boil on medium heat for 15 minutes.
- Remove from heat and drain the hot water. Wash the fish in cold water to cool it.
- Remove the fish skin and debone the saltfish. Flake the saltfish and set aside.
- On medium heat, heat the oil in a cooking skillet. Add the onions, thyme, tomato, sweet pepper, Scotch bonnet pepper, scallions and sauté for 3 minutes.
- Add the flaked saltfish and cook for another 3 minutes.
- Add the ackee, lower the heat and let it simmer for another 10-15 minutes.
- Add the black pepper, mix, and serve.
Nutrition Facts
Ackee and Saltfish
Amount Per Serving
Calories 603
Calories from Fat 252
% Daily Value*
Total Fat 28g
43%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 8g
Cholesterol 172mg
57%
Sodium 7975mg
332%
Potassium 1942mg
55%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
12%
Sugars 3g
Protein 76g
152%
Vitamin A
15%
Vitamin C
84%
Vitamin D0%
Calcium
18%
Iron
23%
* Percent Daily Values are based on a 2000 calorie diet.
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