Jamaican Mackerel Rundown with Green Banana
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Ingredients
- 500 g fresh mackerel fillets
- 400 ml coconut milk
- 1 onion
- 2 tomatoes
- 1 scotch bonnet chilli
- 3 fresh thyme sprigs
- 3 green banana, peeled and sliced
Nutrition (per serving)
- Calories
- 573 kcal
- Protein
- 27.3 g
- Carbohydrate
- 25 g
- of which sugars
- 8.8 g
- Fat
- 40.6 g
- of which saturates
- 21.7 g
- Fibre
- 4.6 g
- Salt
- 0.29 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Pour the coconut milk into a wide pan and bring to a simmer, stirring often, for 10-12 minutes until it thickens and the oil begins to separate.
- 2
Add the sliced onion, chopped tomatoes, thyme sprigs and the whole scotch bonnet chilli, and simmer for 5 minutes.
- 3
Add the sliced green banana and cook for 10 minutes until almost tender.
- 4
Lay the mackerel fillets into the sauce, cover and cook gently for 8-10 minutes until the fish flakes easily and is cooked through.
- 5
Lift out the scotch bonnet before serving the rundown hot, straight from the pan.
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