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Jamaican run down with rice

Jamaican run down is mackerel simmered in a reduced tomato and coconut milk sauce, served with rice, for 4 people in 45 minutes, easy level, at about €3 per person. The key is letting the sauce reduce slowly until it turns thick and oily, without rushing it.

Off to Jamaica, with a mackerel run down simmering in coconut milk until the sauce turns silky.

Jamaican run down with rice
Total time
45 min
Difficulty
Easy
Cost per person
€3.00
Calories per person
740 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Run down is a tomato and coconut sauce that simmers slowly until it turns silky and almost oily, with the quiet heat of a whole chile infusing it without burning your mouth. The mackerel slides in toward the end of cooking and soaks up all those flavors, bell pepper, thyme, garlic, for a dish that tastes complex without being complicated.

This is a good weeknight dinner when you want a change from pan seared fish, or a weekend meal if you're in the mood for something that transports you somewhere else. Mon Chou built this simple version so you can try Jamaican cooking without hunting down hard to find ingredients.

The ingredients

4 people

Fish counter

  • Mackerel fillets 600 g

Dairy

  • Coconut milk 40 cl

Fruits and vegetables

  • Tomatoes 3
  • Onion 2
  • Red bell pepper 1
  • Garlic 3 cloves
  • Fresh thyme 6 sprigs
  • Fresh chile 1
  • Scallions 3

Pantry

  • Riceoften in the pantry 300 g
  • Vegetable oiloften in the pantry 1 tbsp
  • Jamaican allspiceoften in the pantry 1 tsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Slice the onions, garlic, bell pepper, and scallions, dice the tomatoes, and seed the chile.

    Keep the chile whole if kids are at the table, it adds flavor without the heat.

  2. Sauté the onions, garlic, bell pepper, and thyme in the oil, then add the tomatoes, allspice, salt, and pepper. 8 min

    Sweat the onions without browning them, they should stay pale for a mild sauce.

  3. Pour in the coconut milk, add the whole chile, and let it reduce over medium heat until the sauce thickens. 15 min

    The coconut milk shouldn't boil hard, it could split, keep it at a gentle simmer.

  4. Slide the mackerel fillets into the sauce, skin side up, cover, and let them cook gently. 8 min

    Remove the chile before serving, it's done its job by now.

  5. Cook the rice in salted water, drain it, and serve it alongside the fish, sprinkled with scallion. 12 min

    Drop a sprig of thyme into the rice water, it'll smell like the Caribbean.

Our tips to get it right

  • Pick ripe tomatoes, they release more juice and give the sauce a rounder flavor by the end of cooking.
  • If you can't find Jamaican allspice, regular allspice from the grocery store works just as well, they're actually often the same spice under different names.
  • Let the dish rest off the heat for two minutes before serving, the sauce finishes thickening and coats the rice better.

The variations

  • Swap the mackerel for cod or sea bream fillets for a milder tasting version.
  • For a vegetarian take, replace the fish with grilled sweet potato or eggplant chunks added at the end of cooking.
  • To save time, use a pouch of precooked rice and heat it while the mackerel finishes cooking in the sauce.

What to serve it with

  • A squeeze of fresh lime
  • Pan fried plantains
  • Iced ginger tea

Storage

Run down keeps for 2 days in the fridge in a sealed container. It freezes well without the rice, for up to 2 months. Reheat it gently in a pan or saucepan over low heat so the coconut sauce doesn't split.

Questions about this dish

Can you make the run down sauce ahead of time?

Yes, you can make the tomato and coconut sauce the day before and keep it in the fridge. Reheat it gently, then add the mackerel at the last moment so it stays tender.

Can you use a different fish instead of mackerel?

Yes, cod, sea bream, or even fresh sardines work well in this sauce. Pick a firm fleshed fish that holds up to the gentle coconut milk simmer.

Why leave the chile whole in the sauce?

A whole chile flavors the sauce without making it too hot, since the seeds stay sealed inside. You remove it before serving, once it's given up all its flavor.

Does run down freeze well?

Yes, the coconut milk sauce freezes well for up to 2 months, without the rice. Thaw it in the fridge, then reheat gently over low heat, stirring carefully.

How long does it take to make a Jamaican run down with rice?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a Jamaican run down with rice?

About 740 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a Jamaican run down with rice cost?

About €3.00 per serving, or €12.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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