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Ackee and Saltfish

Salted cod sauteed with tender ackee fruit, aromatics, tomatoes, and peppers for a classic savory dish.

35 minMediumServes 4380 cal/serving

CaribbeanBreakfastStovetopPescatarianHigh ProteinLow CarbHalal-friendlyGluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-Free

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Ingredients

  • 1 lb salted cod fillet, flaked
  • 1 can canned ackee, drained
  • 2 tbsp vegetable oil
  • 1 medium yellow onion, diced
  • 3 stalks scallions, chopped
  • 1 medium red bell pepper, sliced
  • 1/2 scotch bonnet pepper, minced
  • 2 garlic cloves, minced
  • 1 medium plum tomato, chopped
  • 4 fresh thyme sprigs, stripped
  • 1/2 tsp ground black pepper

Instructions

  1. 1

    Boil 1 lb flaked salted cod fillet in a pot of water for 15 minutes, drain, and verify internal temperature reaches 145°F before flaking into bite-sized pieces.

  2. 2

    Heat 2 tbsp vegetable oil in a large skillet over medium heat.

  3. 3

    Add 1 medium diced yellow onion, 1 medium sliced red bell pepper, 2 minced garlic cloves, 3 stalks chopped scallions, and 1/2 minced scotch bonnet pepper, cooking for 5 minutes until tender.

  4. 4

    Stir in 1 medium chopped plum tomato, 4 stripped fresh thyme sprigs, and 1/2 tsp ground black pepper, simmering for 3 minutes.

  5. 5

    Gently fold in 1 lb flaked salted cod fillet and 1 can drained canned ackee, simmering for 5 minutes until hot without breaking up the ackee.

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Questions

What internal temperature should Ackee and Saltfish reach?

For Ackee and Saltfish, the target internal temperature is 145 F (about 65 C), given in step 1. A probe thermometer removes the guesswork.

Why fold instead of stir in Ackee and Saltfish?

Step 5 reads: "Gently fold in 1 lb flaked salted cod fillet and 1 can drained canned ackee, simmering for 5 minutes until hot without breaking up the ackee." Folding keeps the air you just beat in. Stirring at step 5 would knock it out and the result would come out dense.

Is there a substitute for Scotch bonnet in Ackee and Saltfish?

The entry for Ackee and Saltfish calls for 1/2 scotch bonnet pepper, minced. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

Can I use a different white fish instead of the salt cod in Ackee and Saltfish?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for Ackee and Saltfish uses 1 lb salted cod fillet, flaked.

Can I make Ackee and Saltfish less spicy?

Yes. The heat in Ackee and Saltfish comes from 1/2 scotch bonnet pepper, minced. For a milder plate, remove the seeds and ribs from the scotch bonnet, or use half; nothing else in the method changes.

Is Ackee and Saltfish keto-friendly?

A serving of Ackee and Saltfish carries 8 g of carbohydrate, 4 g of it fiber. Against a strict 20 g keto day that is 40 percent of the budget; against a moderate 100 g low-carb day it is 8 percent.

Serve it with

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