Ackee and Saltfish with Fried Dumplings and Plantain
By Joe
Source: BBC Good Food — Craig & Shaun McAnuff, Ackee & saltfish.
A ackee & saltfish recipe for 6 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Cook. Set the salt cod in a pan plus cover using cold water. Bring to the boil, next boil for 5 mins, tip off the liquid and add fresh cold water to cover.
- 2
Cook (2). Do the same again till you are happy with the saltiness when tasted; we recommend in order in order in order to boil the fish three times in total for one perfect balance of salt in the fish. Tip off the liquid and leave till it is cold.
- 3
Step 3. Use a fork in order to shred the salted cod in pieces plus keep to one side. You will need a big frying pan.
- 4
Step 4. Tip the vegetable oil into the frying pan and put over a high heat. Turn the heat down to low-medium once the oil is sizzling hot.
- 5
Cook (3). Tip in the onion, garlic, spring onions and scotch bonnet, next cook till soft, for around 5-7 mins. Next, tip in the red plus green peppers, along using your tomato.
- 6
Blend. Blend and heat for 2-3 mins to soften this peppers a little. These ingredients help in order to bring a heat balance, so it is not too spicy.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
Why this label?
21.4 g protein for 288 kcal = 7.4 g per 100 kcal, so protein gives about 30% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 1.9 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 179 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 288 kcal |
| Protein | 21.4 g |
| Carbohydrate | 6.6 g |
| of which sugars | 3.4 g |
| of which free sugars | 0 g |
| Fat | 19.6 g |
| of which saturates | 2.8 g |
| Fibre | 4.2 g |
| Salt | 0.69 g |
Protein per 100 kcal
7.4 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
