Jamaican Callaloo & Saltfish

8 25 267
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Jamaican Callaloo & Saltfish
Health Rating

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 267
Calories from fat 191
Calories from saturated fat 38
Total Fat 21.2 g
Saturated Fat 4.3 g
Trans Fat 0.2 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 11.3 g
Cholesterol 34 mg
Sodium 700 mg
Potassium 284 mg
Total Carbohydrate 7.3 g
Dietary Fiber 4.3 g
Sugars 2.2 g
Protein 11.8 g

Dietary servings

Per Portion


Meat 0.7
Vegetables 1.7

Energy sources


Pygal11%409.37372179327446112.3123529902361271%398.58239331090044280.759880823372218%333.7820939143198120.4079920027940211%71%18%CarbohydratesFatProtein
Recipe from:
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