Mackerel Run Down
Dive into the rich, tropical flavors of Jamaica with this savory Mackerel Run Down recipe, a true Caribbean classic! Fresh mackerel is gently simmered in a luscious coconut milk sauce infused with aromatic scallions, thyme, garlic, and a hint of heat from Scotch bonnet pepper. The dish balances simplicity and boldness, as the creamy sauce is perfectly complemented by bursts of tomato and fragrant pimento seeds. Fry the mackerel for added depth or keep it light with a direct simmer—either way, this one-pot wonder is bursting with authentic island flavor. Serve it over fluffy white rice or hearty provisions like green bananas and dumplings for an irresistible taste of Jamaica.
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Recipe Information
Ingredients
- 2 whole fish Fresh mackerel
- 1 whole Lime
- 1 teaspoon Salt
- 2 cups Coconut milk
- 4 stalks Scallions
- 3 sprigs Thyme
- 3 cloves Garlic
- 1 whole Scotch bonnet pepper
- 2 medium Tomatoes
- 1 medium Onion
- 2 tablespoons Oil (optional, for frying)
- 1 teaspoon Black pepper
- 6 whole Pimento seeds (allspice)
Instructions
Clean the mackerel by scaling, gutting, and rinsing it thoroughly. Use the lime to rub the fish, then rinse with water to remove any odors. Pat dry with paper towels.
Season the mackerel with salt and black pepper. Optionally, cut the fish into smaller pieces for easier cooking.
If desired, lightly fry the mackerel in hot oil for 2-3 minutes on each side until golden brown. Remove and set aside.
Prepare the vegetables: finely slice the scallions, chop the tomatoes, mince the garlic, and dice the onion.
In a large skillet or saucepan, pour the coconut milk and bring it to a gentle simmer over medium heat.
Add the scallions, thyme, garlic, pimento seeds, Scotch bonnet pepper (leave whole for less heat or chopped for more intensity), and onions to the coconut milk. Stir and let it simmer for 5 minutes to infuse the flavors.
Add the chopped tomatoes to the sauce and cook for another 5 minutes until the tomatoes break down slightly.
Gently place the mackerel (fried or raw) into the coconut sauce. Spoon the sauce over the fish to coat.
Cover the skillet and let the mackerel simmer in the sauce for 10-15 minutes, or until fully cooked and the sauce thickens to your preference.
Taste the sauce and adjust the seasoning with more salt or pepper, if needed.
Serve hot with boiled green bananas, dumplings, yam, or white rice for a classic Jamaican meal.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 105 mg | 35% | |
| Sodium | 647 mg | 28% | |
| Total Carbohydrate | 20.9 g | 8% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 12.5 g | ||
| Protein | 29.6 g | 59% | |
| Vitamin D | 14.5 mcg | 73% | |
| Calcium | 71 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 878 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
