Healthy Ackee and Codfish Recipe
created by
Dania B. 09/11/2024
"Today I had a traditional Jamaican dishackee with codfish. Ackees actually a fruit but eaten more like a vegetable and its not sweet at all. This dish is super flavorful and its Jamaicas national dish. Its packed with protein healthy fats and just tastes really good. I had it with two small pieces of yam which added some healthy carbs and fiber. Lunch was pretty simple nothing out of the ordinary but I made an effort to slow down and be mindful while eating. Im trying to stay aware of when Im full so I dont just eat without thinking. It was a good meal and I felt satisfied afterward."
"Bravo Dania! Youve successfully incorporated fiber and lean protein into your lunches for the entire week. Your choice of a traditional Jamaican dishackee with codfishsounds both delicious and nutritious. Its wonderful to see you being mindful of your eating habits and listening to your bodys signals. Thanks for the update and lets keep up the good work."
See commentsIngredients
- 2 cups ackee (fresh or canned, drained)
- 1 cup salted codfish (soaked and flaked)
- 1 medium onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme (fresh or dried)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 2 small yams (boiled and sliced)
Instructions
- 1. Begin by soaking the salted codfish in water for at least 2 hours to remove excess salt. Drain and flake the fish.
- 2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion, bell pepper, and garlic. Sauté for about 5 minutes until softened.
- 3. Add the flaked codfish and thyme to the skillet. Cook for another 5 minutes, stirring occasionally.
- 4. Gently fold in the ackee, being careful not to mash it. Cook for an additional 5 minutes until heated through. Season with salt and pepper to taste.
- 5. Serve the ackee and codfish alongside the boiled yam slices.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 15g |
| Carbohydrates | 35g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Ackee and Codfish Recipe is rich in protein from the codfish, which helps keep you full and supports muscle health. Ackee is a unique fruit that provides healthy fats and fiber, promoting digestive health. The dish is low in added sugars and unhealthy fats, making it suitable for various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of steamed vegetables like broccoli or spinach for added fiber.
- Serve with a fresh salad dressed in lemon juice for a refreshing contrast.
- Enjoy with a glass of unsweetened iced tea or coconut water for hydration.
Recipe Variations and Adjustments
healthy cod recipe
For a healthy cod recipe, you can grill or bake the cod with herbs and spices, then serve it with a side of roasted vegetables instead of ackee.
FAQs About This Recipe
Can I use fresh ackee instead of canned?
Yes, fresh ackee can be used, but ensure it is properly prepared as it can be toxic if not cooked correctly.
How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Is this dish gluten-free?
Yes, this dish is naturally gluten-free.
Can I make this dish spicy?
Absolutely! Add chopped Scotch bonnet pepper or red pepper flakes for some heat.
What can I serve with this dish?
It pairs well with steamed vegetables or a fresh salad for a balanced meal.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Ackee and Codfish Recipe for its perfect balance of flavor and nutrition. Packed with protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. This dish not only celebrates the rich culinary heritage of Jamaica but also offers a convenient option for meal prep. Whether you're at home or on the go, this recipe is easy to prepare and can be enjoyed anytime, proving that healthy eating can be both delicious and fulfilling.
Recipe created by Fitmate Coach; inspired by Dania B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Today I had a traditional Jamaican dishackee with codfish. Ackees actually a fruit but eaten more like a vegetable and its not sweet at all. This dish is super flavorful and its Jamaicas national dish. Its packed with protein healthy fats and just tastes really good. I had it with two small pieces of yam which added some healthy carbs and fiber. Lunch was pretty simple nothing out of the ordinary but I made an effort to slow down and be mindful while eating. Im trying to stay aware of when Im full so I dont just eat without thinking. It was a good meal and I felt satisfied afterward."
"Bravo Dania! Youve successfully incorporated fiber and lean protein into your lunches for the entire week. Your choice of a traditional Jamaican dishackee with codfishsounds both delicious and nutritious. Its wonderful to see you being mindful of your eating habits and listening to your bodys signals. Thanks for the update and lets keep up the good work."