TABLE OF CONTENTS

Ackee and saltfish is ‘the’ Jamaican National Dish, and as such, it is favoured by many Jamaicans. I am one of them. I can eat ackee and saltfish every day. But I don’t! Preparing ackee and saltfish can be a little labouring, with the picking and cleaning etc.  However, it does not require much when it comes to cooking. Plus, eating is the best part, as it will help you to forget about the labour of love in the beginning.  Try it nuh!

INGREDIENTS

• 1 Dozen Ackees/ 1 canned ackee in brine, drained.
• ½ pounds saltfish.
• 1 small sweet pepper.
• 1 teaspoon black pepper/ scotch bonnet pepper, chopped.
• 1 medium-sized tomato, chopped.
• 2 stalks of scallion, chopped.
• 1 small onion, peeled and chopped.
• 2 cloves of garlic, chopped.
• 2 tablespoons coconut oil/ or your preferred cooking oil.
• Powdered seasonings (optional).
  • Garlic powder
  • Paprika
  • Onion Powder

INSTRUCTIONS

• Ackee – Remove seeds and clean and wash. Add ackees to the pot with boiling water and salt. Let cook until tender. If using canned ackees, drain and place it in a dish.
• Saltfish – Soak for 1 to 2 hours. Pour off the water and add fresh water and cook until tender. Let it cool, then remove the scales and de-bone. Then flake or break into small pieces.
• Combining all ingredients
  • Heat oil in a frying pan.
  • Add all the seasonings (onions, scallion, garlic, tomato etc.)
  • Add saltfish and toss lightly.
  • Add ackees and continue to toss lightly to ensure all the ingredients are combined properly.
  • Cover and let cook over low heat for another minute or two.
  • Serve and enjoy!

Notes:

You can enjoy this dish with almost anything.  However, in Jamaica, we love to eat it with fried dumplings, cooked food (Yam, green bananas, sweet potato, dumplings etc.), rice and even bread.  You can check out these other Jamaican dishes, that are a staple in some Jamaican households as well:

• Jamaica Brown Stew Chicken
• Jamaica Seasoned Rice with an Added Nutritional Twist!

Ingredient Spotlight!

~ Ackee~

Ackee is the national fruit of Jamaica. While it is not indigenous to the island, it does share an impressive history.

Research suggests that it is rich in calcium, phosphorus, Thiamin (vitamin B1), riboflavin, vitamin C, fibre, iron, protein and fats.  While the fat content is usually a touchy topic, research has shown that ackee does contain the ‘good fat’ such as linoleic fatty acid, and palmitic and stearic fatty acids. As such, it may be able to help one’s control their cholesterol levels instead of harming them. But, all things must be eaten in moderation!

Other purported benefits of ackee include its ability to aid in digestion, the lowering of one’s blood pressure, and heart and bone health.

To good health!

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