Run Down

Name: Run Down
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 4 servings
Cuisine: Caribbean
Ingredients: 600g salt mackerel, soaked and flaked; 400ml coconut milk; 3 tomatoes, diced; 1 onion, diced; 4 cloves garlic, minced; 2 spring onions; 1 tsp thyme; 1 scotch bonnet, whole

Jamaican mackerel simmered gently until falling apart, cooked in a rich coconut milk and tomato sauce.

Total time

60 min

Prep

20 min

Cook

40 min

Difficulty

easy

Cuisine

Caribbean

Ingredients

600gsalt mackerel, soaked and flaked

400mlcoconut milk

3tomatoes, diced

1onion, diced

4 clovesgarlic, minced

2spring onions

1 tspthyme

1scotch bonnet, whole

Instructions

Simmer coconut milk until it separates into oil and cream, about 15 minutes.

Add tomatoes, onion, garlic, thyme and scotch bonnet.

Simmer 10 minutes until thick.

Add flaked mackerel. Simmer 10–15 minutes until sauce is coating and rich.

Remove scotch bonnet. Serve with fried dumplings and boiled banana.

Nutrition (estimated)

Per serving, based on a standard 4-serving portion and standard nutrition references — not a lab or USDA-verified measurement.

Calories

265

Protein

3.8g

Fat

24.1g

Carbs

13.4g

Fiber

4.1g

Sodium

22mg

Reviews

Leave a review

★★★★★

No account needed to post. New reviews are checked before they appear publicly.