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Jamaican Mackerel Rundown
Jamaican Mackerel Rundown
Jamaican Mackerel Rundown is a delicious and flavorful dish that originates from Jamaica. It’s a popular Jamaican seafood dish made with mackerel fish cooked in a rich and creamy coconut sauce. The mackerel is typically seasoned with a variety of spices, such as thyme, garlic, onions, and Scotch bonnet peppers, which give it a nice kick of heat. The dish gets its name from the process of “running down” the mackerel in the sauce, allowing the flavors to meld together beautifully. It’s usually served with traditional Jamaican staples like boiled green bananas, yam, or dumplings.
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Ingredients
- 4 salt mackerel desalt, and deboned
- 2 tablespoons cooking oil
- 1 onion thinly sliced
- 3 cloves of garlic minced
- 1 scotch bonnet pepper whole (optional, adjust according to your spice preference)
- 1 sprig thyme
- 1 teaspoon ground allspice or whole
- 1 teaspoon paprika
- 1 cup coconut milk
- 1 cup water
- Salt and pepper to taste
Instructions
- To desalt macherel soak in a bowl of water for 10 minutes and discard water. Add macherel to a pot of water and bring to a boil, remove and pour off water. If still too salted repeat boiling step. Once desalted debone fish and set aside.
- Heat the cooking oil in a large skillet over medium heat. Add the sliced onions and minced garlic. Sauté until the onions become translucent and fragrant.
- Add the thyme, allspice, paprika, and whole scotch bonnet pepper (if using) to the skillet. Stir the spices into the onions and garlic to release their flavors.
- Pour in the coconut milk and water to the skillet. Bring the mixture to a gentle simmer.
- Add the mackerel fillets to the skillet, making sure they are submerged in the sauce. Season with salt and pepper to taste.
- Reduce the heat to low, cover the skillet, and let the mackerel simmer in the sauce for about 15-20 minutes, or until the fish is cooked through and easily flakes with a fork.
- Once the mackerel is cooked, carefully remove the scotch bonnet pepper from the skillet (if using) to prevent the dish from becoming too spicy.
- Serve the Jamaican Mackerel Rundown hot with boiled green bananas, yam, or dumplings. Garnish with fresh cilantro or parsley, if desired.
- Enjoy your delicious Jamaican Mackerel
Disclaimer
Some parts of recipe maybe AI-generated.
Nutrition
Calories: 901kcal (45%)Carbohydrates: 6g (2%)Protein: 92g (184%)Fat: 55g (85%)Saturated Fat: 21g (131%)Polyunsaturated Fat: 11gMonounsaturated Fat: 17gTrans Fat: 0.03gCholesterol: 212mg (71%)Sodium: 399mg (17%)Potassium: 2018mg (58%)Fiber: 1g (4%)Sugar: 1g (1%)Vitamin A: 357IU (7%)Vitamin C: 18mg (22%)Calcium: 131mg (13%)Iron: 7mg (39%)
Nutritional information for this recipe is an approximation and is not to be construed as medical advice.
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