mackerel run down


This is a delicious dish that is best when used with fresh fish, but canned mackerel will suffice. You can also substitute cod or salmon in this recipe.  My wife loves the taste of the base of this recipe so much that she says you can substitute the fish with any meat for that matter.  She has experimented beef, chicken and even tuna.  She is in love with the flavor of this recipe, and I have to say, it is quite tasty! with This is not a complicated dish like many of recipes.  The “run down” in the name of the recipe refers to how the fish is cooked in the coconut milk until it simply falls apart or ‘runs down’.   It is a cross between a stew and a soup and with the coconut milk base and the flavors of the ingredients, this one is sure to please.   We made our homemade coconut milk for this recipe and or you can used the canned kind.  My wife also likes to use canned mackerel with the same ingredients below, 1 can of tomato paste, 1 green pepper and 1 cup of water to make a fish sauce of sorts.  It taste good all the same.   You can try this with green banana, sweet potato or whatever else you like…Check ‘dis one out mon!  I’m telling you, it is GOOD!

 mackrel run down 3

For this recipe, we used our dutch ovenchef’s knifecutting board, and silicone spatula and brush set.

mackerel run down
Serves: 4-6
  • 2 cans of mackerel fish (this is sold by the canned salmon and sardines)
  • 1 13-16oz. can of coconut milk (or 2 cups of homemade coconut milk)
  • 1 cup water
  • 1 onion (chopped)
  • 2 scallions (chopped)
  • 2 tomatoes (chopped)
  • 1 tsp. thyme
  • 3 garlic cloves (minced)
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • 1 (optional) scotch bonnet pepper (whole)
  • 1 tbsp. coconut oil for saute
  1. In a dutch oven on medium-high heat, heat oil and saute onion, scallion, garlic, thyme and tomato until the onion is translucent.
  2. Then combine coconut milk and water and bring to a boil.
  3. Leave uncovered and reduce to a simmer and add the fish or meat and let it cook for 20-30 minutes and throw in the whole scotch bonnet pepper.
  4. Cook until it thickens and reduces--the longer you simmer, the thicker it will get.
  5. To thicken the sauce you can whisk in about ½ tsp. of coconut flour (optional)
  6. Remove the scotch bonnet pepper before serving and serve with banana, dumplings, sweet potato or a salad.

mackerel run down1

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