Boiled Breadfruit with Saltfish
Boiled Breadfruit with Saltfish is a hearty, savory dish from the Caribbean, particularly popular in Jamaica. It features starchy, potato-like breadfruit chunks boiled until tender and served with flaked salted codfish (saltfish) that has been rehydrated and sautéed with onions, peppers, and spices.
🍽️ Nutrition at a glance
This dish is a carbohydrate-rich meal, providing substantial energy from the breadfruit, with a good boost of protein from the saltfish. A typical serving offers key nutrients like potassium, vitamin C, and B vitamins, and is roughly in the 400-500 calorie range.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 22 g |
| Carbs | 65 g |
| Fat | 12 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Potassium | 600 mg |
| Vitamin C | 25 mg |
| Vitamin B6 | 0.4 mg |
| Thiamine (B1) | 0.3 mg |
| Phosphorus | 120 mg |
| Magnesium | 50 mg |
| Iron | 2 mg |
| Zinc | 1.5 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple comfort food that reflects the history of the Caribbean, combining a native tropical fruit with saltfish, a preserved protein historically linked to the transatlantic trade. Nutritionally, breadfruit is a unique, gluten-free starch source that is also a good source of fiber.
