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Jamaican Run Down
A rich and savory seafood dish made with fish (often mackerel or snapper) simmered in coconut milk with onions, tomatoes, peppers, and spices until the liquid reduces and thickens.
🧂 食材
- 500 g Fish fillets(mackerel, snapper, or other firm white fish, cut into chunks)
- 400 ml Coconut milk(full fat)
- 1 medium Onion(chopped)
- 2 medium Tomatoes(chopped)
- 1/2 medium Bell pepper(chopped (any color))
- 1/2 whole Scotch bonnet pepper(seeds removed, or finely chopped for more heat)
- 3 cloves Garlic(minced)
- 1 tsp Ginger(grated)
- 2 sprigs Thyme
- 2 stalks Scallions(chopped)
- to taste Salt
- to taste Black pepper
- 1 tbsp Vegetable oil
👨🍳 步驟
- 1
Season the fish chunks with salt and black pepper.
💡 專業提示: Ensure the fish is fresh for the best flavor. - 2
Heat vegetable oil in a skillet or pot over medium heat. Add the chopped onion, bell pepper, minced garlic, and grated ginger. Sauté until softened and fragrant.
⏱️ 5-7 minutes - 3
Add the chopped tomatoes, thyme sprigs, chopped scallions, and the whole scotch bonnet pepper. Cook for another 5 minutes until tomatoes start to break down.
⏱️ 5 minutes - 4
Pour in the coconut milk. Bring the mixture to a gentle simmer. Season with salt and black pepper to taste.
💡 專業提示: Do not boil vigorously, as this can cause the coconut milk to curdle. - 5
Gently add the seasoned fish pieces to the simmering coconut milk mixture. Ensure the fish is mostly submerged.
💡 專業提示: Handle the fish gently to prevent it from breaking apart. - 6
Cover the pot and let it simmer for about 20-25 minutes, or until the fish is cooked through and flakes easily. The sauce should reduce and thicken ('run down').
⏱️ 20-25 minutes💡 專業提示: Stir occasionally, very gently, to avoid breaking up the fish. - 7
Remove the thyme sprigs and the whole scotch bonnet pepper before serving. Adjust seasoning if necessary.
💡 專業提示: Serve hot.
💡 專業提示
- ✓Smoked fish can also be used for a more intense flavor.
- ✓If the sauce isn't thickening enough, you can remove the fish and simmer the sauce uncovered for a few extra minutes.
- ✓Serve with boiled green bananas, dumplings, or rice and peas.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add cooked callaloo or other leafy greens towards the end of cooking.
- Use shrimp or other shellfish instead of fish.