How to Make Ackee and Saltfish (Healthy Caribbean Twist)

This has to be my second favorite meal to prepare — honestly, it’s a toss-up for first. I could eat ackee and saltfish every single day and be perfectly happy. Growing up in a Caribbean family, this dish was a staple, especially paired with fried dumplings. Sure, that version wasn’t the healthiest, but it was unbelievably good.

These days, I make a lighter version like the one below. It still brings back my childhood memories and gives me that Caribbean fix without the heaviness. Across the islands, ackee and saltfish isn’t just breakfast — it’s a comfort meal you can enjoy any time of the day. As a kid, I thought the ackee was scrambled eggs and assumed I wouldn’t like it. I was so wrong — this dish is tied for my favorite meal of all time.

Ackee and Saltfish Recipe

Ingredients

• 1/2 lb salted codfish
• 1 can ackee, drained
• 1 small onion, sliced
• 2 scallions, chopped
• 1 Roma tomato, chopped
• 1 sprig fresh thyme
• 1/2 Scotch bonnet pepper (optional)
• 1–2 tbsp cooking oil
• Black pepper to taste

Step-by-Step Instructions

1. Prepare the Saltfish

Soak the saltfish in water overnight, then drain, boil once, and drain again.
Shortcut: Skip soaking—simply boil and drain 2–3 times to remove excess salt.

2. Break and Set Aside

Flake the saltfish into small pieces and place it aside.

3. Sauté the Seasonings

Heat oil in a skillet over medium heat. Add onions, scallions, thyme, and Scotch bonnet. Sauté for 3–4 minutes until the onions soften.

4. Add the Saltfish

Stir in the saltfish and cook for 1 minute.

5. Add Tomatoes & Ackee

Add the Roma tomatoes and the drained ackee. Cook gently for 3–4 minutes, stirring carefully so the ackee doesn’t break.

6. Season & Serve

Finish with black pepper and serve with your favorite sides.

What Is Ackee?

Ackee is Jamaica’s national fruit, soft and creamy when cooked and mild in flavor. It pairs perfectly with salted codfish, forming the beloved national dish: ackee and saltfish.

Fresh ackee is tightly regulated in the U.S. because it can be toxic if harvested or prepared incorrectly. For safety, most people use canned ackee, which is fully cooked and safe.

Nutritional Information

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Servings: 3–4
• Calories: ~405 per serving

Why this is a healthy recipe

Is ackee healthy?

Yes. Ackee is high in healthy fats, fiber, vitamin C, and essential minerals. When cooked without excess oil, it’s nutrient-dense and satisfying.

Can I make ackee and saltfish vegan?

Yes! Substitute jackfruit, hearts of palm, or seasoned tofu for saltfish to create a plant-based version.

Can we eat ackee and saltfish for breakfast?

Yes, ackee and saltfish is one of the most popular authentic Caribbean breakfast dishes.

What can I serve with ackee and saltfish?

Common sides include fried dumplings, boiled green bananas, festival, roasted breadfruit, or callaloo.

Can I use fresh ackee in the U.S.?

Fresh ackee is restricted due to safety concerns. Canned ackee is the safest and easiest option.

Best places to buy canned ackee

• Walmarts Stores
• Bravo Stores
• Caribbean Stores

What is salt fish

Saltfish is a type of preserved fish, typically white fish like cod, that has been cured with salt and dried for preservation. To prepare it for cooking, it must first be soaked to rehydrate and remove most, but not all, of the salt, which is essential for its flavor. It is a staple ingredient in many cuisines, particularly in the Caribbean, where it is famously prepared with ackee (Jamaica’s national dish), and is also popular in the Azores, West Africa, and Southern China. 

Can I store leftovers?

Ackee and saltfish stores well. Keep in an airtight container for up to 2 days and reheat gently on the stovetop.

About the Author

Charles Mattocks is an award-winning filmmaker, actor, author, and global health advocate. The nephew of reggae legend Bob Marley, Charles has devoted his life to raising awareness about chronic illness, health equity, and personal empowerment. His groundbreaking television projects — including Reversed and Eight Days — have aired on major networks and inspired audiences worldwide. Through his work in film, writing, and health media, Charles continues to champion wellness and the importance of evidence-based care across communities.