Ackee and Saltfish: The Ultimate Guide to Jamaica’s National Dish (Beginner-Friendly Recipe & Tips!)

Ingredient Overview (And Beginner-Friendly Substitutions!)

Let’s break down what you’ll need to make authentic-feeling Ackee and Saltfish:

Main Ingredients:

• Saltfish (Dried Salted Cod) – 200g:
  The classic star of the dish! Saltfish brings depth and umami.
  Substitution tip: Not everyone has saltfish. You can use fresh cod, but you’ll miss some of the unique flavor. For vegetarians, jackfruit or heart of palm with seaweed flakes adds a “sea” touch.

• Ackee (Canned or Fresh) – 200g:
  Ackee is a creamy yellow fruit, with a mild, slightly nutty flavor. If using canned ackee (widely available outside the Caribbean), just drain and rinse gently.
  Substitution tip: Can’t find ackee? Use canned jackfruit for a similar texture and mild taste.

• Onion (1 medium, ~50g):
  Adds mild sweetness and aroma. Substitute with shallots if desired.

• Tomato (1 medium, ~100g):
  Brightens up the dish and provides subtle acidity.

• Oil (2 tbsp):
  Any neutral oil works—try canola, sunflower, or light olive oil.

• Salt (1 tsp):
  Taste before adding, as saltfish is already salty!

• Bread (200g, traditional side):
  Jamaican hard dough bread is a common choice, but crusty French bread or fluffy white bread works too.

Nutrition Facts (Per Serving; Recipe Makes 2–3 Servings)

• Calories: ~380 kcal

• Protein: 23g

• Fat: 10g

• Carbohydrates: 49g

• Fiber: 2g

• Sugars: 2g

• Sodium: 790mg

Nutrition Highlights:
Bariis Iskukaris is a wholesome, balanced meal featuring lean protein, energizing rice, and vitamins from spices and veggies.

Step-By-Step Instructions (Simple, Fail-Proof, and Delicious)

Here’s how to make Ackee and Saltfish, even if it’s your first time in the kitchen:

1. Prepare the Saltfish

Why soak?
Saltfish is preserved in heavy salt, so soaking removes most of the salt and rehydrates the fish.

• Overnight Soak:
  Place the 200g saltfish in a bowl, cover with cool water, and soak overnight in the fridge.

  • Shortcut: If you forget, you can quick-soak! Place cod in a pot, cover with water, bring to a gentle boil, then drain and repeat 2–3 times.

• Boil and Flake:
  The next morning, drain saltfish, discard soaking water. Add fresh water, bring to a boil, and simmer for 15 minutes. Drain and let cool.
  Using your fingers or a fork, shred the fish into bite-size flakes. Discard any bones or skin.

2. Sauté the Vegetables

• Heat 2 tbsp oil in a large frying pan over medium heat.

• Add sliced onion (50g) and diced tomato (100g).

• Sauté for about 5 minutes, stirring occasionally, until onions are soft and translucent and tomato is slightly reduced.

3. Combine and Cook

• Add flaked saltfish to the pan, stirring well to combine with veggies.

• Gently fold in ackee (200g):
  If using canned ackee, be very gentle—ackee breaks up easily! Don’t stir too vigorously.

• Season: Add 1 tsp salt if needed (taste first!).

• Cook for 5 minutes: Heat through, but don’t overcook or the ackee will become mushy.

4. Serve and Enjoy

• Bread: Slice 200g bread into pieces. Traditionally, serve alongside ackee and saltfish, perfect for mopping up every last bite!

Tips and Tricks for the Best Ackee and Saltfish

• Don’t over-stir ackee—its creaminess is best when pieces stay whole.

• Taste before salting—saltfish can be very salty!

• Use fresh, ripe tomatoes for a fresher, brighter taste.

• Add color and nutrition: Try tossing in bell peppers (red, yellow, or green) or a touch of spicy Scotch bonnet pepper for an authentic kick, but use caution—it’s hot!

• Garnish with fresh parsley or scallions for added color and flavor.

• Leftovers: Keeps in the fridge for up to two days. Gently reheat on low heat.

Serving Ideas (Customize and Enjoy!)

• Classic: With slices of Jamaican hard dough bread, buns, or fried dumplings.

• Brunch: Serve on toast, with avocado slices, and a light salad for a healthy twist.

• Appetizers: Spoon onto mini toast rounds or crackers for fun party bites.

• With sides: Pair with boiled green bananas, yam, or plantains—Jamaica’s favorite breakfast sides.

• Light dinner: Serve over steamed rice or with sautéed leafy greens.

Frequently Asked Questions (FAQ)

Q: Can I use fresh cod or a different fish?
A: Yes, but salted cod provides unique flavor. If using fresh, add a splash of fish sauce or a pinch of sea salt.

Q: Where can I find ackee?
A: Canned ackee is commonly found at Caribbean or international grocery stores and online.

Q: Is ackee safe to eat?
A: Yes, when prepared correctly. Never eat raw ackee—the canned version is perfectly safe and ready to use.

Q: Can I make this vegan?
A: Absolutely! Substitute saltfish with jackfruit, shredded hearts of palm, or tofu flavored with nori for “ocean” flavor.

Q: How long does leftover ackee and saltfish last?
A: Store in an airtight container for up to 2 days. Reheat gently to avoid breaking up the ackee.

Q: Can I freeze this dish?
A: It’s best enjoyed fresh, as the texture of ackee can change when frozen and reheated.