Dinner · 60 min · caribbean

Rundown

Dinner decisions, handled: Rundown pairs mackerel or snapper (firm white fish) with coconut milk for a 60-minute Caribbean dinner. Each serving lands at 540 calories with 36g of protein, so it eats like a much heavier meal. It scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 2 lb Mackerel or snapper (firm white fish)
• 2 cans Coconut milk
• 1 Yellow onion
• 4 cloves Garlic
• 2 tsp Fresh thyme
• 1 Scotch bonnet pepper
• 4 Scallions
• 1 Lime

Steps

1. Simmer the coconut milk in a wide pot for 15 minutes, stirring, until it thickens and the oil begins to separate — this “rundown” of the coconut milk is where the dish gets its name.
2. Add the onion, garlic, thyme, and whole Scotch bonnet and simmer 10 minutes more. The sauce should be thick, rich, and fragrant.
3. Season the fish with salt and lime, then nestle it into the sauce. Simmer gently 12 to 15 minutes, spooning sauce over, until the fish is just cooked through.
4. Remove the Scotch bonnet. Taste for salt — the coconut milk needs assertive seasoning.
5. Serve with boiled green bananas, bammy, or festival dumplings for sopping up the sauce. Jamaica’s coastal comfort — creamy, rich, and deeply satisfying.

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