Jamaican Run Down – An incredible flavorful fish stew cooked in coconut milk, tomato, onions, garlic and other seasonings. Pair with dumplings, boiled bananas or rice for one amazing taste sensation.
To me, one of the best tasting fish out there is mackerel – yeah I know. Not one of those fish that people flock to often. In fact, in most parts of the world it is considered a “poor man’s” fish. To me, it is high up there with salmon as far as taste is concerned and is a good source of omega-3 fatty acids. More important is I love how versatile it is and takes well to various types of preparation and cooking methods. Just salt and cook and it tastes AMAZING!
The sad thing here, is that no one in my family likes it. So when I’m cooking I try to not use it at all or offer other options.
Did you know Jamaican run down is one of dishes that are often cited as missed by the Jamaicans who are far away from home? It is quick and easy to make and packs tons of flavor with this version.
The base of the recipe is coconut milk and fish (most often mackerel, in some cases smoked mackerel). Boy, that adds another dimension to this already tasty dish. Then it is simmered together with various spices until it thickens ups and forms custard like sauce – Mine is not so thick- which isn’t so typical, but who cares? Adjust to suit preference.
Traditionally, this is made with freshly made coconut cream but due to time constraints and for convenience most people now resort to canned coconut milk.
This is my take on run down, I added some smoked paprika to give it an orange looking color – I can’t begin to tell you how much I so love smoked paprika, one of my secret spices.
Run down is usually served with side dishes of dumplings and boiled green bananas. Rice or plantains makes a great side, though is not customary
Enjoy!
Jamaican Run Down
Ingredients
- 1 1/2 -2 pound red snapper fillet /mackerel or any fatty fish)
- 2 tablespoons olive oil or canola oil
- 1 bay leaf
- ¾ teaspoon or more I used creole seasoning
- ½ medium onion diced
- 2 teaspoon minced garlic or ½ tablespoon garlic powder
- 1-2 tomatoes with its juice
- 1 teaspoon thyme
- 1 canned coconut milk
- 1 teaspoon smoked paprika
- ½ teaspoon white pepper or black pepper
- 1-2 tablespoons chopped parsley
- 1 whole scotch bonnet pepper optional
- Salt to taste.
Instructions
- Cut fish in large chunks, rinsed and set aside.
- In a large or large skillet heat oil over medium heat, until hot, and then add garlic, onions, bay leaf, thyme, whole scotch bonnet pepper and stir for about a minute.
- Throw in tomatoes, paprika followed by coconut milk, white pepper and salt
- Bring to a boil and let it simmer for about 4-5minutes. Then add fish, continue cooking for about 7 minutes or more until fish is fully cooked and reached desired doneness and texture. Adjust sauce thickness and seasonings, if desired according to preference. Add parsley Simmer for a minute or two. Remove from heat, toss out bay leaf and serve warm
Nutrition Information:
Sam says
Great easy recipe. I used red bream. Thank you
Imma says
Awesome! Glad you loved it!
Michael McHale says
Great recipe. Likewise I’m the only one in the family (in Canada) that loves mackerel, but this recipe may have started a conversion. I grew up on the west coast of Ireland and fresh mackerel in the summers was a stable in my home.
Imma says
Oh great to hear that. Thank you so much!
lisa siegel says
so delicious. i did add a bunch of veggies to it (carrots, parsnips, potatoes), and squeezed some fresh lime juice before serving. i used monkfish which likes to be cooked for a longer time than other fish. i’ll definitely make this again.
Imma says
Amazing!!!!! That looks absolutely delicious!! Glad you loved it. Looking forward to you trying more of my recipes.
Lorelei Evans says
This was amazing.
Bought some fresh caught Spanish mackerel and didn’t want to waste it on a barely-seasoned roasted fish dish.
All of the flavors come together and are so amazing!
I subbed powdered ginger for the white pepper and use a different kind of spicy pepper.
Imma says
Great to hear that, thank you so much for sharing your valuable feedback with other readers too:)
Noelle says
I tried this today and it turned out wonderfully. I made two versions: one with chunks of tilapia for my husband and a pot with sliced mushrooms for me (since I’m vegan). I also added in some yellow and orange bell pepper and used habanero in lieu of the scotch bonnet (I’m not sure where people can find scotch bonnet in the U.S., it’s been impossible for me). We had it over rice and it was delish.
Amina says
Wonderful to hear your story and thanks for the feedback. You can find scotch bonnet in super stores or you can order from Amazon or Walmart as well.
Allison M says
After discovering this recipe a couple years ago, I keep coming back to it. I add jalapeños and red and orange bell pepper in lieu of the scotch bonnet, but otherwise this is one of the incredibly rare recipes that I haven’t taken and evolved. It’s perfect. Especially during Covid, this has been such a treat, until I can travel again to my favorite place on the planet!!
imma africanbites says
Hello, Allison. Thank you for adding this to your recipe collection. I’m truly honored. (And kudos for those substitutions, by the way.) Same here, I’m looking forward to my next Jamaican trip.