Jamaican Callaloo & Saltfish

8 25 243
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Jamaican Callaloo & Saltfish
Health Highlights

Ingredients


4 medium slice Bacon (chopped)
3 tbsp Canola oil
1/2 medium Yellow onion (chopped)
1/2 medium Tomato (diced)
171 gm Atlantic Cod (salted)
1 can (19oz) Callaloo, canned
1 tsp Black pepper
1 pinch Salt (to taste)

Instructions


1. Reduce the salt in the cod fish.

Overnight method:

  • Remove skin and soak in cold water overnight.
  • Drain, flake and set aside.

Same-day method:

  • Put codfish in a saucepan with water and bring to a boil then drain.
  • Repeat two more times; drain, flake and set aside.


2. Drain canned callaloo in a colander and set aside.

3. Fry chopped bacon in 2 tbsp of oil and set aside.

4. Sauté chopped onion and tomato in cooking oil until onion is transparent.

5. Add bacon, flaked cod fish and 1 tbsp of oil to the saucepan.

6. Gently fold in callaloo and sprinkle with remaining pepper.

7. Cover and simmer on low heat for four to five minutes.

Notes:

Cod

is an excellent source of protein and high in Omega 3 fatty acids which are great for brain health and decreasing inflammation!


Nutrition Facts

Per Portion

Calories 243
Calories from fat 175
Calories from saturated fat 33
Total Fat 19.4 g
Saturated Fat 3.7 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 10.4 g
Cholesterol 33 mg
Sodium 681 mg
Potassium 281 mg
Total Carbohydrate 7.0 g
Dietary Fiber 4.3 g
Sugars 2.3 g
Protein 12.2 g

Dietary servings

Per Portion


Meat 0.7
Vegetables 1.7

Energy sources


Pygal8%401.84406812041584110.0123586163809872%412.4341742647416276.535800969662220%328.28971439749694124.104944721739838%72%20%CarbohydratesFatProtein
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