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How To Make Ackee And Saltfish (Recipe Guide) Tips And Calories

How To Make Ackee And Saltfish (Recipe Guide) Tips And Calories

Our full recipe guide on how to make Ackee And Saltfish is one of the most popular dishes in the Caribbean.

Ackee and Saltfish is the national dish of Jamaica, combining the unique flavors of ackee fruit and salted codfish with a medley of vegetables and spices. Here’s a detailed guide to making this delicious dish, along with tips for success and an approximate calorie count.

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How to Make Ackee And Saltfish

Ackee And Saltfish Recipe Ingredients

How To Make Ackee And Saltfish (Recipe Guide) Tips And Calories

1 pound salted codfish
2 cans (15 ounces each) ackee (drained and rinsed) or 2 cups fresh ackee (cleaned and boiled)
1 large onion, chopped
2 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
1-2 Scotch bonnet peppers, finely chopped (adjust to taste)
2-3 sprigs fresh thyme (or 1 teaspoon dried thyme)
2-3 scallions (green onions), chopped
1 medium tomato, chopped
1/4 cup vegetable oil (or coconut oil)
Black pepper to taste
Fresh parsley or cilantro for garnish

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Step By Step How to Make Ackee And Saltfish

  1. Prepare the Saltfish

Rinse the salted codfish under cold water to remove excess salt. Soak it in water for at least 4 hours or overnight, changing the water a couple of times.

Drain the soaked saltfish and place it in a pot of fresh water. Bring to a boil and cook for about 10 minutes to remove the remaining salt. Drain and let cool slightly. Once cool, remove any bones and skin from the fish, and flake it into bite-sized pieces.

How To Make Ackee And Saltfish (Recipe Guide) Tips And Calories
  1. Prepare the Ackee

Clean and prepare fresh ackee by removing the seeds and the pink membrane inside each pod. Boil the cleaned ackee in salted water until tender but not mushy. Drain and set aside. Drain and rinse the canned ackee under cold water. Be gentle to avoid breaking the delicate pieces.

How To Make Ackee And Saltfish (Recipe Guide) Tips And Calories
  1. Cook the Ackee and Saltfish

In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion, garlic, bell peppers, and Scotch bonnet peppers to the skillet. Sauté for about 5 minutes until the vegetables are softened. Stir in the chopped tomato, fresh thyme sprigs, and chopped scallions. Cook for another 3-4 minutes.

Add the flaked saltfish to the skillet and stir to combine with the vegetables. Cook for about 5 minutes, allowing the flavors to meld together. Gently fold in the ackee, being careful not to break it apart. Cook for another 2-3 minutes until the ackee is heated through.

Add black pepper to taste. The saltfish should provide enough salt, but you can adjust if necessary.

  1. Serve

Garnish with fresh parsley or cilantro if desired. Serve hot with traditional sides like fried dumplings, boiled green bananas, or breadfruit.

How To Make Ackee And Saltfish (Recipe Guide) Tips And Calories

Tips To Make Ackee And Saltfish

Properly soaking and boiling the saltfish is essential to remove the excess salt. Taste the fish after boiling and adjust the soaking time if it’s still too salty.

Ackee is delicate and can break apart easily. Handle gently when rinsing and folding into the dish. Adjust the amount of Scotch bonnet peppers to control the heat level. Removing the seeds will also reduce the spiciness.

Fresh ackee has a slightly firmer texture, but canned ackee is a convenient and delicious alternative.

How Many Calories Have Ackee And Saltfish

Salted Codfish: ~100 calories per serving
Ackee: ~150 calories per serving
Vegetable Oil: ~60 calories per serving
Vegetables (onion, peppers, tomato): ~40 calories per serving

Total: Approximately 350 calories per serving

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