Boiled Seeds with Saltfish
Boiled Seeds with Saltfish is a hearty, savory dish popular in Caribbean cuisine, particularly in Jamaica. It typically features a mix of ground provisions like yam, dasheen, and green bananas, cooked with salted cod (saltfish) and often seasoned with herbs and spices.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates from the root vegetables and a good source of protein from the saltfish. A typical serving provides a substantial amount of energy, likely in the 400-500 calorie range, along with key minerals like potassium and sodium.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 25 g |
| Carbs | 65 g |
| Fat | 8 g |
| Fiber | 7 g |
| Sugar | 4 g |
| Sodium | 1200 mg |
| Potassium | 800 mg |
| Sodium | 1200 mg |
| Vitamin C | 15 mg |
| Iron | 3 mg |
| Magnesium | 60 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 200 mg |
| Zinc | 2.5 mg |
Per 1.5 cups (350 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of 'one-pot' comfort food that showcases the resourceful use of preserved fish and locally grown tubers. Nutritionally, the combination of starchy vegetables and salted fish creates a meal that is both filling and rich in electrolytes, which was historically beneficial for manual laborers.
