Salt Mackerel with Ackee and Saltfish
Ackee and Saltfish is Jamaica's national dish, a savory breakfast staple made with flaked salted codfish and the creamy, yellow fruit of the ackee tree, sautéed with onions, tomatoes, peppers, and spices. It's typically served with fried dumplings, boiled green bananas, or roasted breadfruit. The combination creates a unique texture and flavor profile that is iconic to Jamaican cuisine.
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🍽️ Nutrition at a glance
This dish is high in protein from the fish and healthy fats from the ackee fruit, with minimal carbohydrates unless served with starchy sides. A typical serving provides a good source of omega-3 fatty acids, vitamin C, and essential minerals, with a rough calorie range of 300-400 per serving without accompaniments.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 1800 mg |
| Potassium | 650 mg |
| Phosphorus | 320 mg |
| Vitamin B12 | 12 µg |
| Niacin (B3) | 8 mg |
| Selenium | 55 µg |
| Vitamin C | 15 mg |
| Magnesium | 70 mg |
| Iron | 3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Ackee is a tropical fruit that must be harvested only when naturally opened; unripe ackee is toxic, making its safe preparation a point of cultural knowledge. Nutritionally, ackee is unusual for a fruit as it's primarily a source of fat rather than sugar, giving the dish its distinctive creamy texture.
