Mackerel Rundown is a beautiful recipe from the beautiful paradise that is Jamaica. The combination of the mackerel, coconut milk and chillies creates a dish that is balance perfectly. This can be served as both a breakfast and an evening dinner. The addition of the spices, bell peppers and butternut squash adds body, flavour and amazing colour. This dish is suitable for diabetics.
The sauce is coconut milk based but when the chillies and spices are added takes on an entirely new flavour and up three levels on the wow graph. While this dish is meant to be hot, you can substitute the scotch bonnet chilli for a milder one. Alternatively, put the chilli in whole without puncturing it. You will get the flavour but not so much heat. Try using a red chilli or a jalapenos finely sliced and with or without the seeds.
Traditionally Mackerel Rundown is served a a main dish with boiled or fried dumplings or what is known as provisions. This includes potato, green banana, plantains, yams and pumpkins. I will admit, I love serving this with Jasmine rice which helps to absorb the juices so nothing gets left behind. Jamaicans refer to this dish as Rundung instead of Rundown but I am not sure why.
Mackerel Rundown
Ingredients
- 1 tsp olive oil
- 1 large onion peeled and diced
- 3 cloves garlic peeled and crushed
- 1 tsp thyme leaves
- 1 tsp paprika
- 1 tsp ground cumin
- 200 ml light coconut milk
- 2 large ripe tomatoes chopped
- 1 medium butternut squash cored/skinned/chopped
- 1 large red bell pepper cored, deseeded and cut into chunks
- 1 large yellow bell pepper cored, deseeded and cut into chunks
- 1 medium scotch bonnet chilli
- 3 large mackerel fillets
- 1/2 bunch flat leaf parsley optional
Instructions
- Heat the oil in a large saucepan and fry the onion over a low heat for 4–5 minutes until softened but not coloured. Stir in the garlic, thyme, paprika and cumin and fry for 30–40 seconds stirring continuously until fragrant.1 tsp olive oil, 1 large onion, 3 cloves garlic, 1 tsp thyme, 1 tsp paprika, 1 tsp ground cumin
- Add the coconut milk, 200ml water, tomatoes, peppers and butternut squash and stir well.200 ml light coconut milk, 2 large ripe tomatoes, 1 large red bell pepper, 1 large yellow bell pepper, 1 medium butternut squash
- Stab the chilli a few times with a sharp knife and then push under the surface of the coconut milk. Bring to the boil, then simmer uncovered for 15 minutes.1 medium scotch bonnet chilli
- Cut each mackerel fillet into four or five pieces and scatter over the top of the sauce. Cover and simmer for a further 10 minutes until the fish is thoroughly cooked through.3 large mackerel fillets
- Discard the scotch bonnet – or if you are feeling brave, discard the stalk and seeds, mash the flesh and stir back into the stew. Scatter over the parsley and serve immediately.1/2 bunch flat leaf parsley
Nutrition
