Jamaican Mackerel Rundown
Salt mackerel simmered in reduced coconut milk with tomato, onion, scallion, thyme, and Scotch bonnet.
Equipment
- Large bowl
- Wide heavy skillet
- Medium saucepan
- Wooden spoon
Ingredients
Mackerel
- 1 1/2 lb salt mackerel cut into large pieces
- 8 cups cool water for soaking
Rundown Sauce
- 2 tbsp neutral oil
- 1 large yellow onion thinly sliced
- 1 medium red bell pepper thinly sliced
- 3 whole scallions sliced
- 3 cloves garlic minced
- 2 medium Roma tomatoes cut into wedges
- 14 oz full-fat coconut milk
- 4 sprigs fresh thyme
- 1/2 whole Scotch bonnet pepper left whole or finely chopped to taste
- 1/2 tsp ground allspice
- 1/2 tsp ground black pepper
- 1 tbsp fresh lime juice
For Serving
- 4 whole green bananas peeled and halved
- 6 cups water for boiling bananas
Instructions
Desalt the Fish:
- Soak the mackerel in cool water for 30 minutes. Drain, cover with fresh water in a saucepan, and simmer for 10 minutes. Drain, cool slightly, remove large bones, and keep the pieces intact.
- Boil the green bananas in 6 cups lightly salted water for 15 to 20 minutes until tender, then drain.
Make the Rundown:
- Heat oil in a wide skillet. Cook onion, bell pepper, scallion, and garlic for 5 minutes. Add tomatoes and cook for 3 minutes.
- Add coconut milk, thyme, Scotch bonnet, allspice, and black pepper. Simmer uncovered for 12 to 15 minutes until lightly reduced and able to coat a spoon.
- Nestle in the mackerel and simmer gently for 5 to 7 minutes. Remove whole thyme stems and Scotch bonnet if used whole, then stir in lime juice.
Serve:
- Spoon the mackerel and coconut sauce into shallow bowls and serve with boiled green banana.
Notes
- Salt mackerel varies widely; taste after simmering before adding any extra salt.
- Refrigerate for up to two days and reheat gently so the fish pieces stay intact.
Nutrition
Calories: 520kcalCarbohydrates: 32gProtein: 34gFat: 29gSaturated Fat: 18gCholesterol: 90mgSodium: 1130mgFiber: 5gSugar: 8g