Mackerel Run Down

Jun 07, 2023June 7, 20230 12
Enjoy the bold flavors of Mackerel Run Down for dinner tonight
in Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs boneless pickled mackerel
2 cups coconut milk
1 cup water
1 large onion , chopped fine
2 garlic cloves , crushed
2 stalks scallions , chopped fine
2 large tomatoes , chopped fine
4 sprigs thyme
1 scotch bonnet pepper , whole ( cook whole and then dice 1/4 of pepper )
1 tablespoon vinegar
salt , to taste
fresh ground black pepper , to taste

Nutrision Information

Servings Per Recipe
4
Calories
412
Sugar
3g
Fat
37g
Mackerel Run Down is a classic Caribbean recipe that's bursting with flavor and nutrition. The dish is made with boneless pickled mackerel, coconut milk, onions, garlic, tomatoes, and scallions, all simmered together to create a thick and creamy sauce. The addition of thyme and scotch bonnet pepper gives the dish a spicy kick that's tempered by the sweetness of the coconut milk. This is a comforting, satisfying meal that's perfect for a cold winter's night or any time you want a taste of the tropics.

Instructions

1.Rinse mackerel fillets with water to remove vinegar, pat dry and place in a bowl.
2.In a large saucepan over medium heat, add coconut milk, water, onion, garlic, scallions, tomatoes, thyme, scotch bonnet pepper, vinegar, salt, black pepper, and stir to combine.
3.When the mixture begins to simmer, add the mackerel fillets, reduce heat to low, and cook for 10-12 minutes, or until fish flakes easily with a fork.
4.Serve hot with your choice of side dish such as rice or bread.

PROS

This dish is packed with protein, healthy fats, and essential nutrients like vitamin D and omega-3 fatty acids.
Mackerel is also known to support heart health and brain function.

The addition of coconut milk adds a rich and creamy texture to the dish.

CONS

Mackerel is a high-mercury fish, so it should be consumed in moderation, especially by pregnant women and children.
The dish is also relatively high in calories and saturated fat, so it should be balanced with lighter, lower-calorie meals throughout the day.

HEALTH & BENEFITS

Mackerel is a nutrient-dense fish that is high in protein, vitamin D, and omega-3 fatty acids. These nutrients have been linked to improved heart health, brain function, and overall well-being. Coconut milk also contains medium-chain triglycerides (MCTs), which are a type of healthy fat that can provide a quick source of energy and may help with weight loss.

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