Recipes · Jamaican · Breakfast
Ackee and Saltfish
One serving has 360 kcal and 16 g protein, and at least a fifth of a woman's daily need of cobalamin (83%), vitamin K (74%), vitamin C (67%), selenium (55%), pyridoxine (48%) and pantothenic acid (42%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (243 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 20 g Salt cod
- 110 g Avocado, raw
- 40 g Tomatoes, raw
- 30 g Onions, raw
- 20 g Bell pepper, red, raw
- 10 g Scallions, raw
- 2 g Chili peppers, red, raw
- 1 g Thyme, fresh
- 10 g Vegetable oil
Method
- Avocado is the closest catalog stand-in for ackee (a true substitute is hard to find; if you can get canned ackee, use about 150 g of it drained instead, and skip the soaking step below).
- Soak the salt cod in cold water for at least 8 hours, changing the water two or three times, then drain, flake into pieces and simmer in fresh water for 15 minutes; drain again.
- Heat the oil in a pan and cook the onion, bell pepper, scallion, chili and thyme for 5 minutes until softened.
- Add the tomato and cook for 3 minutes.
- Cut the avocado into thick chunks and fold it in very gently along with the flaked fish, warming through for 2-3 minutes without breaking it up too much.
- Serve hot, traditionally with fried dumplings or bammy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 360 kcal | 17% |
| Carbohydrates | 16.2 g | |
| Water | 177 mL | |
| Fiber | 9.3 g | 31% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.18 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.7 g | |
| Leucine | 1.2 g | |
| Lysine | 1.3 g | |
| Methionine | 0.42 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.63 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.8 g | |
| Histidine | 0.44 g | |
| Fat | 27.6 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 30.4 mg | |
| Calcium | 70.1 mg | 7% |
| Copper | 0.28 mg | 31% |
| Iron | 1.8 mg | 10% |
| Magnesium | 72.4 mg | 23% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 279 mg | 40% |
| Potassium | 1,070 mg | 23% |
| Selenium | 30.2 µg | 55% |
| Sodium | 1,420 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 42% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 2 µg | 83% |
| Choline | 80.3 mg | 19% |
| Vitamin A | 72.6 µg | 10% |
| Vitamin C | 50 mg | 67% |
| Vitamin D (D2 + D3) | 32.2 IU | 5% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 66.8 µg | 74% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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