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completed Jamaican rundown recipe in a white pot with large serving spoon inside
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Jamaican Rundown

Jamaican Rundown is a hearty fish stew that is full of traditional Caribbean flavors.
Course Dinner, Main Course
Cuisine American, Caribbean, Western
Prep Time 10 minutes
Cook Time 30 minutes
Servings 8
Calories 327kcal
Author Bintu Hardy

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.

Jamaican Rundown Weight Watchers Points

There are 7 Freestyle SmartPoints in a serving of this mackerel rundown recipe.

Jamaican Run Down Serving Suggestions

Nutrition

Calories: 327kcal | Carbohydrates: 7g | Protein: 24g | Fat: 23g | Saturated Fat: 13g | Cholesterol: 53mg | Sodium: 109mg | Potassium: 754mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2238IU | Vitamin C: 13mg | Calcium: 45mg | Iron: 3mg