How to make a Healthier Version of Jamaican Saltfish Fritters

Jamaican cuisine is our all-time favourite. The spices and flavours are sensational and we can’t seem to get enough. Some of our favourites include rice and peas, brown stewed chicken, curried goat and jerk chicken. Of course, saltfish fritters is one great Jamaican speciality. We love it so much.

Some people eliminate a lot of Jamaican cuisine from their diet because, in their estimation, it is too fatty or calorie intense. They might have a point. However, I do not want to eliminate the cuisine totally because the flavours are really lovely. So I have been on a quest to reduce the fat, sugar and carbohydrate content of many Jamaican foods and that was the inspiration that led to developing this healthier version of saltfish fritters that replaces most of the flour and use instead, courgette/zucchini and carrots.

You can always substitute these veggies for ones of your choice too. I imagine that peppers, sweetcorn, peas and celery would make good additions/substitutes too.

Ingredients needed

1 cup of plain flour (instead of 4)

1 medium carrot, grated with skin on

1 small courgette, grated with skin on

1 medium onion, chopped

100g saltfish, flaked (boil first or soak overnight to eliminate some salt)

1 tsp black pepper

1 tsp curry powder

1 tsp turmeric

1/4 scotch bonnet pepper chopped

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oil for frying

1 egg

1/2 cup water

 

Method

Transfer all the ingredients above the asterisks to a large bowl. Mix well together.

Break the egg in another small bowl and whisk. Add to the large bowl. Mix well together.

Now add water to combine all the ingredients together. You want a thick batter consistency. It should be quite lumpy because of the added veggies etc.

Fry on medium heat, in a small amount of oil (just enough to cover the bottom of the pan) until each side is golden brown. Once done, place them on a plate with absorbent paper so that you can eliminate some of the oil.

Enjoy with a dip of choice or on its own.

You can enjoy this as a snack, or for lunch or breakfast which is when most Jamaicans would eat saltfish fritters. They can be had hot or cold. We prefer to have them piping hot when they’re just out of the pan. Be careful though, as the hot veggies can do damage!

Reducing Calories and Expense

By replacing 3 cups of flour with grated carrots and courgette, you are vastly reducing the calorie content of this delicious food. In addition, you are also increasing your fibre intake which is great if you are trying to lose weight and be healthier.

If you grow your own carrots and or courgettes, then that is one way of reducing the cost of the saltfish fritters. In my first batch, I used homegrown courgette and that made it less expensive and also special for me.

I think I could have eliminated more of the fat content by baking them on a greased tray in the oven with a spritz of spray oil on top. Yeah. I might try that and see.

Here’s how I made them. When you do try yours, please let me know what you think by leaving us a comment on the video or in the comment section below here.