Jamaican Rundown
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Servings
8
-
Calories
327 kcal
-
Course
Main Course, Dinner
Jamaican Rundown
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Jamaican Rundown is a hearty fish stew that is full of traditional Caribbean flavors.
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Ingredients
Jamaican Run Down Ingredients
- 1 tbsp olive oil
- 1 onion peeled and diced
- 1 tsp Garlic puree
- 1 tsp fresh chopped thyme
- ½ tsp ground pimento all spice
- ½ tsp ground cumin optional
- 14 oz (400g) can of coconut milk
- 2 fresh tomatoes chopped
- 1 1/2 cups (200g) pumpkin, peeled and cut into cubes
- 1 whole scotch bonnet chili optional
- 2 fresh mackerel cleaned and cut into chunks
- salt to taste
- chopped herbs for garnish
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Instructions
Jamaican Rundown Instructions
- Heat oil in the pot, add onions and sauté for about 5 minutes until soft.
- Stir in the garlic pureé, chopped thyme, pimento and cumin and stir for 30 seconds until fragrant.
- Add in the pumpkin, chopped tomatoes, coconut milk and scotch bonnet (optional) bring to the boil, then reduce to a simmer and simmer uncovered for about 15-20 minutes until sauce is thickened.
- Add in the mackerel fillets carefully on the top and simmer for about 5-8 minutes until the fish fillets are cooker but not mushy.
- Switch off the heat, discard the scotch bonnet, adjust seasoning, top with herbs and serve your Jamaican Run Down warm.
Notes
- There are 7 Freestyle SmartPoints in a serving of this mackerel rundown recipe.
- Traditionally this is cooked with salted mackerel that is soaked first, but I prefer fresh mackerel.
- You can skip the pumpkin to make this dish cook quicker. Just add in extra mackerel chunks instead.
- Swap out the pumpkin for some butternut squash instead.
- Make sure you keep an eye on the fish not to overcook it.
- Careful not to mix the fish too hard so that the chunks don’t break up.
- I tend to season this with Tamari (or regular soy sauce if not gluten free).
- When you add the mackerel, it waters down the sauce a bit.
- Instant Pot Rice.
- Instant Pot Brown Rice.
- Air Fryer Plantains.
Nutrition Information
Show Details
Calories
327kcal
(16%)
Carbohydrates
7g
(2%)
Protein
24g
(48%)
Fat
23g
(35%)
Saturated Fat
13g
(65%)
Cholesterol
53mg
(18%)
Sodium
109mg
(5%)
Potassium
754mg
(22%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
2238IU
(45%)
Vitamin C
13mg
(14%)
Calcium
45mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 327 kcal
% Daily Value*
| Calories | 327kcal | 16% |
| Carbohydrates | 7g | 2% |
| Protein | 24g | 48% |
| Fat | 23g | 35% |
| Saturated Fat | 13g | 65% |
| Cholesterol | 53mg | 18% |
| Sodium | 109mg | 5% |
| Potassium | 754mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 2238IU | 45% |
| Vitamin C | 13mg | 14% |
| Calcium | 45mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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