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:
Lynn says
Omgoodnes Imma, this is being pinned to try after my Cuban vaca.
I had the pleasure of eating delicious breadfruit ru down in Tobago years ago..
I so want to make this with Mackeral as I love to make deliciousness with fish I haven’t tried
My mum, ate Mackeral when she was pregnant in oil and vinegar
This far outweighs it.
Thanks so much for sharing .
I’ve pinned quite a few of your recipes in the past mucho delicioso!
Cheers from Canada
ImmaculateBites says
Mucho Gracias Lynn! So have that would take time out to share your thoughts with me. Cheers!
Janette says
I absolutely adore this recipe!! Quick and easy to make, and soooo delicious. Already added to my list of favourites. Thank you so much!
ImmaculateBites says
Great! So glad to hear it worked out well for you.
Rudy says
Love It!! I used to eat run down all the time when I would visit my parents. Never knew how to make it though (despite being a great cook myself lol). Thanks a lot for this recipe!! And giving me another way to cook up the tons of scotch bonnet I have stored!
ImmaculateBites says
Awesome! Glad I could be of help Rudy! Happy Cooking!!!!
Emma says
Could the fish be substituted for another meat? Looks yummy!
ImmaculateBites says
Yes, you can sub with meat.
Vicky says
I just started following you on Pinterest and the Jamaican Rundown Stew was the first dish I made. It is heaven in a bowl! Creamy, beautiful flavors in every bite! I served it with a side of Basmati rice and it was perfect! Thank you! I look forward to the next dish!
ImmaculateBites says
AWESOME!!!! So glad it was a hit! There are plenty to choose from here, do tell how it works out for you.
Jennifer says
Oh my goodness, Immaculate — this looks amazing! Can’t wait to try it 🙂
ImmaculateBites says
Hi Jennifer! Do let me know how it works out. Thanks.
GiselleR @ Diary of an ExSloth says
This seriously makes me miss stew fish from home (Trinidad). Yummed and Pinned 😀
ImmaculateBites says
Hi Giselle! Nothing taste as good as homemade stews.Thanks for pinning.
Tolulope says
I made this this afternoon and it was really delicious. Thank you!
ImmaculateBites says
So appreciate the feedback! Thank you!
Oana @AdoreFoods says
I cannot wait to try your recipe! It looks so good. I should look more closely into making Caribbean recipes 🙂 Thanks for sharing it
ImmaculateBites says
Hi Oana! Let me know how it works out, if you decide to make it .Thanks
Ngwanma says
Sure will try out this. It looks nice, hope it taste nice too. Can one use cat fish?
ImmaculateBites says
I don’t see why not! It taste really great with fatty fish! Let me know how it works for you!
Lilian says
pls i luv ur site.wat is paprika and parsley.
ImmaculateBites says
Hi Lilian! Parsley is a leafy green spice, available at most supermarkets and markets. Paprika is dried ground red bell pepper- also known as Capsicum. You can try to google images and see what these ingredients are called in your region.
Maureen says
This is really a good recipe involving fish. Coconut milk and fish would bring out great flavors. This is perfect to serve for dinner.
ImmaculateBites says
It sure is Maureen!
Nagi@RecipeTinEats says
You know, I was just thinking yesterday that I want to make something with FISH and COCONUT and I was googling away….why on earth did I bother? WHY didn’t I just come here?? YUM!
I know Mackerel is not very popular in western countries but actually, it is very popular in Japan. I love it!! It goes really well with Teriyaki 🙂
ImmaculateBites says
Nagi, can you believe I have not tried that combo yet?Going on my to try list. Will probably try some when am visiting an Asian market place.
Chef and Steward says
We see you love our native Jamaican cuisine 🙂 Lovely shots and it was great to disover your site!As Jamaican expats living in the Middle East (Dubai), it is nice to see how much of an influence our cuisine has on people from different cultural backgrounds.
Rundown is indeed a great dish and we make this in many variations. I only use homemade coconut milk in my rundown though. I just love the flavour and intensity.
ImmaculateBites says
I totally agree with you ,homemade coconut milk can’t be beat – It really has an unbeatable taste. Thanks for stopping by!
Shana Mba says
Mmmm mmm mmm. I’m definitely trying this recipe next. It sounds awesome and I love introducing new way to cook fish to my family. Th ank you!!
ImmaculateBites says
Shana, please let me know how it works for you!
Marlene Smith says
Never made run down try and make it in the week looks really nice seen my friend make it on video but i never made it will try cannot wait i will use salt fish