Jamaican Rundown Recipe {Gluten Free}
Jamaican Rundown is a delicious fish stew that is full of flavor! Perfect for entertaining or easy weeknight meals, you’ll love how easy it is to make this traditional Jamaican Rundown recipe. Suitable for Gluten Free diets. Post includes Weight Watchers points.
Excited to introduce you to one of my current favorite dishes aka this fragrant Jamaican Rundown. Really it is one of those easy no fuss recipes that comes together in with minimal prep and effort.
It is made with affordable, easy and simple ingredients but when put together turn into an elegant fish stew that the whole family and guests would like.
Just think a slightly thick stew, chocked full of pimento, cumin, fresh thyme, juicy tomatoes, sweet pumpkin and the best ever fish aka mackerel all held together in a rich spiced fragrant coconut stew. Pan cleaning, finger licking good.
Traditionally, Jamaican Mackerel Run Dun is served for breakfast along with dumplings boiled bananas and breadfruit, but I tend to serve it with rice and baked plantains as those are my favorite.
We love this so much that we actually have it for weeknight dinners and special occasions including Christmas as one of our fish options.
And incase you were wondering……
What is Rundown?
Rundown is a term that comes from the fact that coconut milk is reduced down to a thick sauce. It is a highly adaptable stew and I give suggestions on how to change it below. Did you know that Salt Beef Oil rundown is the national dish of Grenada? Lucky, lucky them.
Jamaican Mackerel Run Down
KITCHEN TOOLS, UTENSILS & APPLIANCES NEEDED
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Here are some of the items you will need to make this Jamaican Rundown.- Cutting board set, great for cutting your ingredients.
- Knife set will make slicing your ingredients a dream.
- Measuring jugs or cups.
- Measuring teaspoons.
- Saucepan.
- Sea Salt Flakes <= amazing salt that makes your food taste good.
- Bowls with covers.
- For storing your leftover food.
Sooooo, ready to make Mackerel Rundown? Then gather your ingredients and let me walk you through this step by step.
How To Make Jamaican Run Down
- Heat oil in the saucepan, add onions and sauté for about 5 minutes until soft.
- Stir in the garlic puree, chopped thyme, pimento and cumin and stir for 30 seconds until fragrant.
- Add in the pumpkin, chopped tomatoes, coconut milk and scotch bonnet (optional) bring to the boil, then reduce to a simmer and simmer uncovered for about 15-20 minutes until sauce is thickened.
- Add in the mackerel fillets carefully on the top and simmer for about 5-8 minutes until the fish fillets are cooker but not mushy.
- Switch off the heat, discard the scotch bonnet, adjust salt and other seasonings, top with herbs and serve your Jamaican Run Down warm.
Jamaican Rundown Recipe Tips
- Traditionally this is cooked with salted mackerel that is soaked first, but I prefer fresh mackerel.
- Cut whole mackerel up with a sharp knife if you don’t cant buy fillets.
- You can skip the pumpkin to make this dish cook quicker. Just add in extra mackerel chunks instead.
- Swap out the pumpkin for some butternut squash instead.
- Make sure you keep an eye on the fish not to overcook it.
- Careful not to mix the fish too hard so that the chunks don’t break up.
- I tend to season this with Tamari (or regular soy sauce if not gluten free).
- When you add the mackerel, it waters down the sauce a bit.
Coconut Milk or Coconut Cream
Caribbean Rundown is usually cooked with coconut cream which makes for a thicker sauce.
But I find that coconut milk is easier to get hold of, so I cook mine with coconut milk. Just make sure to simmer the run dun with the saucepan uncovered to thicken the sauce. Plus I love the extra sauce anyway as more for me to eat.
Jamaican Fish Stew Mackerel Rundown Variations
- You can make this Mackerel run down with snapper or salmon instead.
- You can also make this with chicken and veggies like green banana.
- For a vegan run down you can use other veggies like breadfruit, green bananas and plantains. You might just have to adjust the cooking time.
What To Serve With Jamaican Run Down
Jamaican Rundown Weight Watchers Points
There are 7 Freestyle SmartPoints in a serving of this mackerel rundown recipe.
More Jamaican Recipes
- Jamaican Sorrel Drink.
- Jamaican Curry Powder.
- Instant Pot Jamaican Carrot Soup.
- Jamaican Steamed Cabbage.
- Jamaican Goat Curry.
- Easy Jamaican Vegetable Soup.
- Jamaican Cornmeal Porridge.
Thank you for reading my Mackerel Rundown recipe post. And please visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you. Thanks for supporting Recipes from a Pantry, food blog.
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Jamaican Rundown
Ingredients
Jamaican Run Down Ingredients
- 1 tbsp olive oil
- 1 onion peeled and diced
- 1 tsp garlic pureé
- 1 tsp fresh chopped thyme
- ½ tsp ground pimento all spice
- ½ tsp ground cumin optional
- 14 oz (400g) can of coconut milk
- 2 fresh tomatoes chopped
- 1 1/2 cups (200g) pumpkin, peeled and cut into cubes
- 1 whole scotch bonnet chili optional
- 2 fresh mackerel cleaned and cut into chunks
- salt to taste
- chopped herbs for garnish
Instructions
Jamaican Rundown Instructions
- Heat oil in the pot, add onions and sauté for about 5 minutes until soft.
- Stir in the garlic pureé, chopped thyme, pimento and cumin and stir for 30 seconds until fragrant.
- Add in the pumpkin, chopped tomatoes, coconut milk and scotch bonnet (optional) bring to the boil, then reduce to a simmer and simmer uncovered for about 15-20 minutes until sauce is thickened.
- Add in the mackerel fillets carefully on the top and simmer for about 5-8 minutes until the fish fillets are cooker but not mushy.
- Switch off the heat, discard the scotch bonnet, adjust seasoning, top with herbs and serve your Jamaican Run Down warm.
Video
Notes
Jamaican Rundown Tips
- Traditionally this is cooked with salted mackerel that is soaked first, but I prefer fresh mackerel.
- You can skip the pumpkin to make this dish cook quicker. Just add in extra mackerel chunks instead.
- Swap out the pumpkin for some butternut squash instead.
- Make sure you keep an eye on the fish not to overcook it.
- Careful not to mix the fish too hard so that the chunks don’t break up.
- I tend to season this with Tamari (or regular soy sauce if not gluten free).
- When you add the mackerel, it waters down the sauce a bit.
This looks and sounds amazing!! I always love trying new things, thank you for providing such a great recipe for me! We will love this!
The broth for this stew looks so rich. I like you can make this with chicken too! Thanks for posting, I love reading all the different food cultures.
I’m a fan of Jamaican spices and I bet they add such a deep, rich flavor to this recipe! Love that it’s healthy too!
I rarely make fish stew, but this sounds and looks so good. I have almost everything in my pantry, except the fish, so I am going to buy some mackerels on my next shopping trip. 🙂
This was a perfect gluten free recipe!!