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Jamaican Run Down

Jamaican run down – An incredible flavorful Fish stew  cooked in coconut milk, tomato, onions, garlic and other seasonings , until it thickens up . Pair with dumplings, boiled bananas or rice for one amazing taste.
Course Main
Cuisine Caribbean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 5
Calories 200kcal
Author Immaculate Bites

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

Calories: 200kcal | Carbohydrates: 3g | Protein: 28g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 50mg | Sodium: 90mg | Potassium: 650mg | Sugar: 1g | Vitamin A: 775IU | Vitamin C: 11.6mg | Calcium: 51mg | Iron: 0.5mg