Ackee and cod fish or saltfish is the national dish of Jamaica. It remains a popular entrée for Jamaicans and other Caribbeans who now live in the U.S. Although the dish is typically cooked with fish, it also makes a delightful entrée on its own. The flavor is unique, and it tends to look like scrambled eggs after cooking.
So, what is ackee? It is a fruit that is used like a cooked vegetable. It originated in West Africa and in some places, it has a different name, achee, akee apple, vegetable brain, aye and aki. The ackee’s scientific name is Blighia sapida, and it’s a member of the sapindaceae plant family. Unripe fruit should not be consumed as it contains hypoglycin A, which could make the individual very sick. When the fruit is fully mature, the pods break apart to reveal three or four yellow or cream-colored arilli with large, shiny black seeds. The fruit is only eaten cooked and is safe when picked when the pods are open. It is a staple in the Jamaican diet and is exported canned to many countries outside of Jamaica.
Several health benefits are said to be linked to ackee consumption namely, digestive health promotion, high blood pressure and blood sugar control, as well as protection of the immune system. There is no scientific evidence to support these health benefits. The fruit is, however, rich in a number of nutrients that support good health. According to data from the Caribbean Food and Nutrition Institute and the U.S. Department of Agriculture, 100g of the fruit has 140 kcal, between 2-4 gm of protein, 35-40 mg of calcium, 2gm – 6 gm of fiber, 0 gm saturated fat or cholesterol. Ackee has minor levels of linoleic, 13% stearic acid and 55% oleic acid. It also provides copper, potassium, magnesium, zinc, vitamin A, C and B vitamins. Nutrient content may vary slightly based on whether canned or fresh. Canned ackee may be purchased from many supermarkets or specialty West Indian grocery stores.
Try this delicious and unique entrée using the recipe below. It may be served with bread, yams, green bananas or carbohydrates you enjoy, for breakfast, lunch or dinner.
Vegetarian Ackee Recipe
- 1 can of ackee
- 1 medium onion thinly sliced
- 1 medium tomato chopped
- 1 sweet bell pepper thinly sliced. (optional half green half red/or yellow)
- 2 scallions (green onion) chopped
- ¼ or less scotch bonnet pepper (seed removed) or ½ to 1 teaspoon of scotch bonnet pepper sauce
- ¾ cup low sodium vegetable broth(optional)
- 4 cloves of garlic minced (optional)
- 3 stalks of fresh thyme stems removed
- Black pepper to taste
- Salt to taste
- ½ stick of margarine (optional)
- Open the ackee can and pour it into a strainer. Lightly rinse for a few seconds with water and let drain.
- Pour ¼ cup of vegetable broth or ½ stick margarine into a frying pan to sauté onions, garlic, and thyme until the onion is soft and translucent.
- Add the tomato, sweet peppers, scotch bonnet, scallions and cook for about 3-4 minutes.
- Add ackee to the pan and stir the ackee VERY GENTLY, a few times to combine ingredients.
- Turn down the pot to low and let simmer for about 5 minutes with minimal stirring; add a little veggie broth if getting dry.
- Remove from stove, sprinkle with black pepper and salt to taste.
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