Jamaican Rundown
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Servings
8
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Calories
327 kcal
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Course
Main Course, Dinner
Jamaican Rundown
Description
This Jamaican Rundown recipe uses fresh mackerel cooked gently in a blend of coconut milk, fresh pumpkin cubes, tomatoes, and a fragrant mix of thyme, pimento, cumin, and garlic. The stew begins with soft sautéed onions, building a mild foundation. Then the spices are toasted briefly to release aroma before the pumpkin and tomatoes simmer in coconut milk until the sauce thickens. The fresh mackerel chunks are added last, simmered just enough to cook through without breaking apart, maintaining texture.
The finished dish combines creamy richness from the coconut milk with subtle heat if using Scotch bonnet chili, and balanced savory notes from the herbs and spices. The pumpkin adds a soft, tender bite that complements the flaky fish. Cooking uncovered during simmering helps the sauce reduce to a desirable consistency.
Serve this Jamaican Rundown warm, topped with chopped fresh herbs for brightness. It can be enjoyed alone or alongside rice or other starches common in Caribbean cuisine. Care is needed when stirring so the fish remains in hearty chunks without breaking down, preserving both flavor and presentation.
Notes suggest substituting butternut squash for pumpkin or omitting pumpkin to speed cooking, and seasoning with tamari or soy sauce for an added depth. Also, monitoring the fish’s doneness is important to avoid overcooking. Extra tips include soaking salted mackerel traditionally or using fresh fish as preferred.
Ingredients
Jamaican Run Down Ingredients
- 1 tbsp olive oil
- 1 onion peeled and diced
- 1 tsp Garlic puree
- 1 tsp thyme fresh chopped
- ½ tsp ground pimento all spice
- ½ tsp cumin optional, ground
- 14 oz coconut milk 400g can
- 2 tomato chopped, fresh
- 1 1/2 cups pumpkin peeled and cut into cubes, 200g
- 1 Scotch bonnet chili optional, whole
- 2 mackerel cleaned and cut into chunks, fresh
- salt to taste
- herbs for garnish, chopped
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
- Using fresh mackerel is preferred, though traditionally salted mackerel soaked beforehand can be used.
- Substitute butternut squash for pumpkin if desired or omit pumpkin to reduce cooking time, adding extra fish instead.
- Be gentle when stirring after adding mackerel to keep the fish chunks intact.
- Season the stew with tamari or regular soy sauce to enhance flavor as an option.
- Keep an eye on the fish to avoid overcooking and maintain texture.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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