Jamaican Run Down
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:
Hi , am from DC so I recently been trying Caribbean and Jamaican food so my question for you is can you put different mixture of fish in this stew and is it best to use coconut milk or coconut cream I so much love fish so I want to try it with some different fish in it should I use Bonefish or fillet fish can you put shrimps w/ this also.
Hi Lisa,
Yes, you can. Also , canned coconut milk is what I use here . Adjust with broth to desired thickness.
Doing this as a starter for Christmas Dinner. Total convert
Hi Matt,
Great Choice! Do let me know how it works for you . Thanks!
So my ex-girlfriend from thirty years ago shows up in my life again and she is originally from Jamaica. I’m the typical Yank and she heard I was an excellent cook and wanted to try some of my fares. Well I made a pot of Rundown ! I figure I would try and impress her with my culinary skills. So I serve her up a nice size bowl with white short grain rice on the side. Well I saw her face only once during dinner, because it was face down in the bowl. She lost her mind over this dish and wanted seconds immediately. It’s all your fault ! I cannot get her out of my house now including her Father who is really,really,really Jamaican ! At three to four days a week I am their personal chef and not getting paid. When a Jamaican man tells you the you cook like his Mother it is like winning a Gold Olympic Medal. I didn’t tell them I used your recipe for the Rundown. Whew ! I’m glad my family owns a working farm because the pigs, goats, and cattle are in abundance. Their names are Lloyd and Annmarie and if you ever run into them run ! People if you wanna go all the way with a great recipe this is it right here.
Thank you so much for sharing your thoughts, Stewie. She’s one lucky girl to have you. And you totally deserve a medal. 😉
Hi I love cooking Caribbean inspired food with a twist as I get a taste of home and get to add my own spin to it….was wondering how lobster and king prawns would go as a substitute or maybe even salmon mmmmmm my mouth is salivating already
They would be be perfect in this recipe. I have used prawns before and loved it.
I going to try this recipe.. I can’t wait to taste the out come..
Hi Stacy, do let me know how it works out for you. Thanks
This made a very yummy dinner with Rice and Peas and sautéed veg. Thanks again!
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
Mucho Gracias Lynn! So have that would take time out to share your thoughts with me. Cheers!
I absolutely adore this recipe!! Quick and easy to make, and soooo delicious. Already added to my list of favourites. Thank you so much!
Great! So glad to hear it worked out well for you.
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!
Awesome! Glad I could be of help Rudy! Happy Cooking!!!!
Could the fish be substituted for another meat? Looks yummy!
Yes, you can sub with meat.
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!
AWESOME!!!! So glad it was a hit! There are plenty to choose from here, do tell how it works out for you.
Oh my goodness, Immaculate — this looks amazing! Can’t wait to try it 🙂
Hi Jennifer! Do let me know how it works out. Thanks.
This seriously makes me miss stew fish from home (Trinidad). Yummed and Pinned 😀
Hi Giselle! Nothing taste as good as homemade stews.Thanks for pinning.
I made this this afternoon and it was really delicious. Thank you!
So appreciate the feedback! Thank you!
I cannot wait to try your recipe! It looks so good. I should look more closely into making Caribbean recipes 🙂 Thanks for sharing it
Hi Oana! Let me know how it works out, if you decide to make it .Thanks
Sure will try out this. It looks nice, hope it taste nice too. Can one use cat fish?
I don’t see why not! It taste really great with fatty fish! Let me know how it works for you!
pls i luv ur site.wat is paprika and parsley.
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.
This is really a good recipe involving fish. Coconut milk and fish would bring out great flavors. This is perfect to serve for dinner.
It sure is Maureen!
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 🙂
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.
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.
I totally agree with you ,homemade coconut milk can’t be beat – It really has an unbeatable taste. Thanks for stopping by!
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!!
Shana, please let me know how it works for you!
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