Jamaican Callaloo & Saltfish

Jamaican Callaloo & Saltfish

Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 4

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.

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

Notes:

Cod

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

Recipe from:
Main