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

Nutritional Information:

Each 349g serving contains (excludes serving suggestion)

KCal: 302
Carbs: 21.2g
Fibre: 4.1g
Protein: 14.7g
Fat: 16.7g
(Medium)
Saturates: 5.6g
(Medium)
Sugars: 9.1g
(Low)
Salt: 0.31g
(Low)
Fruit/Veg Portion: 2

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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