Ackee and Saltfish

Gluten Free
Dairy Free
Health score
16%
Ackee and Saltfish
150 min.
5
280kcal

Suggestions

Ingredients

  • 20 ounce ackee drained canned
  • teaspoon pepper black freshly ground
  • 0.5 pound codfish salted boneless
  • sprig thyme leaves fresh
  • cloves garlic finely chopped
  •  onions sliced
  • teaspoon paprika 
  •  scallions chopped
  • 0.3  scotch bonnet pepper with seeds removed finely chopped
  • 0.5 cup vegetable oil 
  • cup bell peppers green red yellow assorted sliced (, , , orange)

Equipment

  • frying pan
  • stove

Directions

  1. Watch how to make this recipe.
  2. Wash off all the salt from the salted cod fish in cold water, and then soak as follows: Soak for 1 hour in hot water, and then drain and replace with a new batch of hot water for another hour. The fish will be soaked for a total of 2 hours.
  3. Heat the oil in a medium skillet over medium heat and then add the chopped garlic and cook for 30 seconds.
  4. Add the sprig of thyme and cook for 30 seconds.
  5. Add the onions, scallions, bell peppers, and Scotch bonnet pepper and cook for 5 minutes. Stir the entire mix as needed.
  6. Add the prepared codfish to the skillet and simmer for 5 minutes, stirring as needed.
  7. Add the ackee to the skillet and simmer for another 2 minutes. Stir in the black pepper and turn off the stove.
  8. Garnish the cooked meal with the paprika.

Nutrition Facts

Calories280kcal
Protein19.95%
Fat61%
Carbs19.05%

Properties

Glycemic Index
47.2
Glycemic Load
1.45
Inflammation Score
-7
Nutrition Score
16.350869577864%

Flavonoids

Apigenin
0.01mg
Luteolin
1.5mg
Isorhamnetin
2.2mg
Kaempferol
0.44mg
Myricetin
0.05mg
Quercetin
10.66mg

Nutrients percent of daily need

Calories:279.71kcal
13.99%
Fat:26.16g
40.24%
Saturated Fat:0.78g
4.88%
Carbohydrates:18.39g
6.13%
Net Carbohydrates:12.59g
4.58%
Sugar:2.9g
3.22%
Cholesterol:19.5mg
6.5%
Sodium:301.66mg
13.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.24g
38.49%
Vitamin C:65.28mg
79.13%
Iron:6.97mg
38.74%
Vitamin K:31.4µg
29.91%
Vitamin B3:5.72mg
28.6%
Fiber:5.8g
23.2%
Phosphorus:231.47mg
23.15%
Selenium:15.68µg
22.4%
Potassium:663.28mg
18.95%
Vitamin B6:0.28mg
13.96%
Vitamin B1:0.2mg
13.16%
Calcium:129.3mg
12.93%
Manganese:0.22mg
10.86%
Zinc:1.54mg
10.29%
Vitamin A:438.68IU
8.77%
Vitamin B2:0.15mg
8.61%
Vitamin B12:0.41µg
6.88%
Magnesium:26.25mg
6.56%
Vitamin E:0.94mg
6.3%
Folate:21.2µg
5.3%
Copper:0.07mg
3.73%
Vitamin D:0.41µg
2.72%
Vitamin B5:0.19mg
1.92%