Jamaican Ackee and Saltfish is a beloved national dish that showcases the vibrant flavors and culinary traditions of Jamaica. It is typically enjoyed as a hearty breakfast or brunch, though it can be served at any time of day. The dish features salted cod (saltfish) that has been soaked, boiled, and flaked to remove excess salt, then sautéed with a colorful medley of sautéed onions, bell peppers, garlic, scallions, and aromatic thyme. Gently folded in at the end is the tender, yellow ackee—Jamaica’s native fruit—whose creamy, scrambled egg-like texture provides a rich, buttery contrast to the saltiness of the fish.
The addition of Scotch bonnet peppers lends a distinctive spicy heat that balances the dish’s savory elements, while a splash of lime or lemon juice adds brightness. Traditionally served with sides such as fried dumplings, boiled green bananas, yam, or festival (sweet fried dough), Ackee and Saltfish is a quintessential representation of Jamaica’s flavorful and diverse Caribbean cuisine. Its unique combination of textures and flavors reflects the island’s history and cultural influences, making it a treasured dish enjoyed by locals and visitors alike.
Jamaican Ackee and Saltfish (Jamaica's National Dish)
Ingredients
- 1/2 lb (225 g) salted cod (saltfish)
- 1 can (15 oz) ackee (drained)
- 1 medium onion, sliced
- 2-3 cloves garlic, minced
- 1 bell pepper (preferably red or green), sliced
- 2-3 sprigs thyme (or 1 tsp dried thyme)
- 2-3 scallions (green onions), sliced
- 1-2 Scotch bonnet peppers, deseeded and chopped (optional, for heat)
- 2 tablespoons vegetable oil
- Black pepper to taste
- Fresh lime or lemon juice (optional, for flavor)
Instructions
Prepare the Saltfish:
- Rinse the salted cod thoroughly under cold running water to remove excess salt.
- Place the saltfish in a bowl, cover with cold water, and soak for at least 8-10 hours, changing the water a couple of times. Alternatively, quick-soak in boiling water for 15 minutes, then drain.
- Flake the saltfish into small pieces, removing any bones and skin.
Cook the Saltfish:
- In a pot, add the flaked saltfish and cover with fresh water. Bring to a boil and cook for about 10 minutes to further reduce saltiness. Drain well.
Prepare the Ackee:
- If using canned ackee, drain thoroughly and set aside.
- If using fresh ackee, boil until tender (about 10-15 minutes), then drain carefully to avoid breaking apart.
Cook the Dish:
- Heat vegetable oil in a large skillet over medium heat.
- Add sliced onions, garlic, bell peppers, scallions, and thyme. Sauté until fragrant and vegetables are tender, about 3-5 minutes.
- Add the cooked saltfish and stir well. Cook for another 2-3 minutes.
- Gently fold in the ackee and chopped Scotch bonnet peppers (if using). Be careful not to mash the ackee.
- Cook for an additional 3-5 minutes, allowing flavors to meld.
- Season with black pepper and a splash of lime or lemon juice for brightness.
Serve:
- Traditionally served with fried dumplings, boiled green bananas, or yam.
Tips:
- Adjust the saltiness by soaking the saltfish longer if needed.
- Be gentle when mixing in the ackee to keep its soft, fluffy texture.
- Enjoy your authentic Jamaican Ackee and Saltfish—a flavorful, hearty dish celebrating Jamaica’s rich culinary heritage!
Nutrition Facts
Jamaican Ackee and Saltfish (Jamaica's National Dish)
Serves: 4
| Amount Per Serving: 1 cup | ||
|---|---|---|
| Calories | 260 kcal | |
| % Daily Value* | ||
| Total Fat 9 g | 13.8% | |
| Saturated Fat 1 g | 5% | |
| Trans Fat 0 g | ||
| Cholesterol 86 mg | 28.7% | |
| Sodium 3,991 mg | 0.1% | |
| Total Carbohydrate 8 g | 2.7% | |
| Dietary Fiber 2 g | 8% | |
| Sugars | ||
| Protein 37 g | ||
| Vitamin A 82 µg | Vitamin C 53 mg | |
| Calcium 120 mg | Iron 2 mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Melendez Imports
Certainly! Here’s detailed information about ackee:
Ackee: An Overview
Scientific Name: Blighia sapida
Common Names: Ackee, Ackee apple, Ackee fruit
Origin: Native to West Africa, but most famously associated with Jamaica and the Caribbean
Description:
Ackee is a tropical fruit that belongs to the soapberry family. It grows on a tree that can reach heights of 30 to 40 feet. The fruit is pear-shaped, with a bright red skin when ripe, and contains soft, creamy flesh and shiny black seeds inside.
Nutritional Profile:
Ackee is rich in healthy fats, particularly unsaturated fats, and is a good source of vitamins A, C, calcium, and protein. It is low in calories but high in energy due to its fat content.
Culinary Use:
- Preparation: Ackee must be adequately prepared before consumption. When fully ripe, the fruit naturally opens to reveal the edible flesh. However, raw ackee contains toxins (hypoglycin A and B) that can cause illness or poisoning.
- Cooking:The edible parts are carefully removed from the seeds and then boiled or cooked to neutralize toxins. It is often sautéed with saltfish, onions, peppers, and spices to make Jamaican Ackee and Saltfish.
- Texture and Flavor: Cooked ackee has a soft, creamy, and slightly fluffy texture similar to scrambled eggs, with a mild, somewhat nutty flavor.
Safety Note:
Unripe or improperly prepared ackee is toxic and should never be eaten raw. Always ensure the ackee is fully ripe and thoroughly cooked before consuming.
Cultural Significance:
Ackee is a staple ingredient in Jamaica’s national dish, Ackee and Saltfish. It is also used in soups, stews, and side dishes across the Caribbean. Its unique texture and flavor make it a beloved ingredient, symbolizing Caribbean culinary heritage.
Health Benefits of Ackee
- Rich Source of Healthy Fats:
Ackee contains unsaturated fats that support heart health by helping to reduce low-density lipoprotein (LDL) cholesterol levels and promoting high-density lipoprotein (HDL) cholesterol. - High in Nutrients:
It provides essential vitamins and minerals, such as vitamin A (necessary for vision and immune function), vitamin C (an antioxidant that supports immune health), calcium (for strong bones and teeth), and iron (necessary for maintaining healthy blood). - Antioxidant Properties:
Ackee contains antioxidants that help combat oxidative stress and may reduce the risk of chronic diseases, such as heart disease and certain types of cancer. - Supports Digestive Health:
The fiber in ackee aids digestion and helps maintain regular bowel movements. - Energy Boosting:
Thanks to its healthy fats and natural sugars, ackee provides a quick and sustained energy source, making it a good addition to a balanced diet. - Potential Anti-Inflammatory Effects:
Some compounds in ackee may have anti-inflammatory properties, which can help reduce inflammation in the body.
Important Note:
While ackee offers health benefits, it must be adequately prepared and cooked to eliminate toxins. Raw or improperly prepared ackee can cause hypoglycin poisoning, leading to nausea, vomiting, and, in severe cases, coma.
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