Name: Mackerel rundown
Prep time: 15 minutes
Cook time: 35 minutes
Yield: 4
Ingredients: 1tsp olive oil; 1 large onion, peeled and diced; 2 fat garlic cloves, peeled and crushed; 1tsp fresh thyme leaves; 1tsp paprika; 1tsp ground cumin; 200ml light coconut milk; 2 ripe tomatoes, chopped; 1 red pepper, cored, deseeded and cut into chunks; 1 yellow pepper, cored, deseeded and cut into chunks; 1 scotch bonnet chilli; 3 mackerel fillets (about 90g each); Small handful fresh flatleaf parsley (optional)

This flavourful stew is a classic in Jamaican cuisine.

Serves

Prep

15 minutes

Cook

35 minutes

Each 349g serving contains (excludes serving suggestion)

KCal

302

Carbs

21.2g

Fibre

4.1g

Protein

14.7g

Fat

16.7g

Saturates

5.6g

Sugars

9.1g

Salt

0.31g

Fruit/Veg Portion

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Ingredients

1tsp olive oil

1 large onion, peeled and diced

2 fat garlic cloves, peeled and crushed

1tsp fresh thyme leaves

1tsp paprika

1tsp ground cumin

200ml light coconut milk

2 ripe tomatoes, chopped

1 red pepper, cored, deseeded and cut into chunks

1 yellow pepper, cored, deseeded and cut into chunks

1 scotch bonnet chilli

3 mackerel fillets (about 90g each)

Small handful fresh flatleaf parsley (optional)

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Method

Step 1

Heat the oil in a large saucepan and fry the onion over a low heat for 4–5 minutes until softened but not coloured. Stir in the garlic, thyme, paprika and cumin and fry for 30–40 seconds stirring continuously until fragrant.

Step 2

Add the coconut milk, 200ml water, tomatoes, peppers and butternut squash and stir well.

Step 3

Stab the chilli a few times with a sharp knife and then push under the surface of the coconut milk. Bring to the boil, then simmer uncovered for 15 minutes.

Step 4

Cut each mackerel fillet into four or five pieces and scatter over the top of the sauce. Cover and simmer for a further 10 minutes until the fish is thoroughly cooked through.

Step 5

Discard the scotch bonnet – or if you are feeling brave, discard the stalk and seeds, mash the flesh and stir back into the stew. Scatter over the parsley if liked, and serve immediately.

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Mackerel rundown