By Dietitian Ellouise Simpson
Ackee and saltfish is Jamaica's national dish and loved by many people. Ackees came to Jamaica from West Africa and is grown in abundance around the island . Ackee is a fruit encased in a bright orange pod with three large black seeds. Only the yellow flesh is eaten, as a vegetable. When raw the fruit has a waxy feel and it becomes extremely soft and delicate when boiled. The slightly nutty flavour and silky texture can only be likened to avocado but it really has to be tasted to be appreciated.
Ackee is seasonal, therefore it can be picked and frozen to ensure you have a healthy supply all year round. If you live in countries where ackee isn't grown eg the UK, you can buy tinned ackee.
Ackee and saltfish is delicious and can be served with hard food eg yam, green banana, boiled dumpling, pumpkin, breadfruit, steamed callaloo, fried dumplings or simply with plain rice. This dish is eaten as a favourite for breakfast, brunch, lunch and dinner.
Preparation and cooking time: 45 minutes.
Serves 6
Ingredients
500g salt cod (prepared)
2 tbsp cooking oil
1 onion, chopped
2 spring onions, chopped
1 diced red pepper
2 garlic cloves chopped
½ scotch bonnet pepper, de-seeded and chopped finely (optional)
2-3 sprigs of thyme
2 tomatoes chopped
1 540g tinned ackees, drained, or fresh prepared ackees
Pepper to taste
Method
1. If using fresh ackees, boil them in salted water for 8-10 minutes or until tender. Meanwhile, prepare the salt fish (see salt fish recipe card)
2. Heat the oil in a large heavy saucepan and fry the onions, spring onions, garlic, red pepper, scotch bonnet pepper (optional) and thyme until the onion is clear.
3. Flake your salt fish and add to the pan to fry, gently turn occasionally to keep the flakes chunky until and heat thoroughly.
4. Add the tomatoes, spring onions, and thyme, and cook until tender the mixture is aromatic, about 5 minutes.
5. Add ackee, gently stir very lightly, trying not to break up the ackee and become mushy. Cook until the ackee is heated through, about 3 minutes. Season with salt and pepper to taste, and serve.
Healthy cooking tip
Once your saltfish has boiled and the salty water drained off (on average twice) the saltfish is now mostly cooked. Use a good quality non-stick pan and measure out your oil, you can also use a spoon to do this. Over time, aim to cut down the amount of oil you use for this dish.
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