Seed and Saltfish
Seed and Saltfish is a traditional Caribbean dish, particularly popular in Jamaica, made with salted cod (or other salted fish) and a variety of seeds, often pumpkin seeds (peanuts are also common). The fish is typically rehydrated, flaked, and sautéed with onions, tomatoes, and spices, then mixed with the toasted or fried seeds for a savory, protein-rich meal.
🍽️ Nutrition at a glance
This dish is very high in protein from the fish and seeds, with a moderate amount of healthy fats and minimal carbohydrates. A typical serving provides a good source of omega-3 fatty acids, magnesium, and iron, with a rough calorie estimate of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 390 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 26 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 1200 mg |
| Potassium | 450 mg |
| Magnesium | 90 mg |
| Iron | 3.5 mg |
| Phosphorus | 300 mg |
| Zinc | 2.8 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 2.5 mcg |
| Omega-3 (EPA+DHA) | 500 mg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of resourceful Caribbean cooking, using preserved fish and locally available seeds to create a hearty, shelf-stable meal. Nutritionally, the combination of fish and seeds offers a complete amino acid profile and a boost of minerals often lacking in other diets.
