Mackerel Rundown Recipe
Flavour with coconut milk and other Jamaican spice, this mackerel dish tis just delicious.
Servings 2 Servings
Calories 479kcal
Ingredients
- 260 g Salt mackerel
- 2 Cups Coconut milk I use homemade
- 70 g Bell pepper Chopped
- 15 g Scallion Chopped
- 60 g Onion Chopped
- 3 Sprigs of thyme
- 2 Cloves garlic Finely chopped
- 5 Pimento berries (Allspice)
- 1 Scotch bonnet Do not cut or burst
- 1 tsp Olive oil
- 1 Lime/lemon To wash the mackerel
Instructions
- Wash the mackerel twice with lime juice and water to help cut the salt and fish smell.
- Then place the mackerel in a saucepan with fresh water and put it to boil for 10-15 minutes. Until the fish is softened and easily breaks apart.
- Remove from fire and wash in cold water to cool. Debone the mackerel, remove the head and break it into small pieces.
- In a saucepan, add the oil, onion, garlic and bell pepper and saute for two to three minutes on medium to high heat.
- Add the coconut milk, thyme, pimento (allspice) and scotch bonnet pepper. Cover and cook for 10 minutes.
- Add the mackerel and cook for another 10 to 15 minutes until the liquid reduces to an oily custard sauce.
Notes
- Homemade coconut milk is best for this recipe for an authentic flavour, but the dish will still taste great with canned coconut cream.
- You must take care when deboning the mackerel if you plan on serving it to children.
Nutrition
Serving: 150g | Calories: 479kcal | Carbohydrates: 13g | Protein: 6g | Fat: 49g | Saturated Fat: 43g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 73mg | Potassium: 665mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1229IU | Vitamin C: 59mg | Calcium: 63mg | Iron: 8mg