Indulge in the rich flavors of Jamaica with our Mackerel Rundown, a traditional dish that blends tender mackerel fish with creamy coconut milk, vibrant onions, fiery peppers, and a medley of spices. This hearty and aromatic meal captures the essence of Caribbean cuisine, offering a perfect balance of savory and slightly sweet notes. Whether enjoyed as a cozy family dinner or served at a festive gathering, our Mackerel Rundown promises to transport your taste buds to the sun-kissed shores of Jamaica.

Here's a recipe for Jamaica Mackerel Rundown:

Ingredients:

 - 2 cans of mackerel fillets (or fresh mackerel, cleaned and deboned)

 - 1 can of coconut milk (about 400ml)

 - 1 onion, thinly sliced

 - 1 bell pepper, thinly sliced (you can use red, green, or yellow)

 - 2 cloves of garlic, minced

 - 2 tomatoes, chopped

 - 2 tablespoons vegetable oil

 - 1 teaspoon ground allspice

 - 1 teaspoon dried thyme (or 2 teaspoons fresh thyme leaves)

 - 1 scotch bonnet pepper, whole (optional, for extra heat)

 - Salt and pepper to taste

 - Fresh cilantro or parsley for garnish (optional)

Instructions:

1- Heat the vegetable oil in a large skillet or frying pan over medium heat.

2- Add the sliced onions, bell pepper, and minced garlic to the skillet. Sauté for about 5 minutes, or until the vegetables are softened and slightly caramelized.

3- Stir in the chopped tomatoes, ground allspice, and dried thyme. Cook for another 2-3 minutes, allowing the flavors to meld together.

4- Pour in the coconut milk and bring the mixture to a gentle simmer.

5- If using a whole scotch bonnet pepper, add it to the skillet at this point. Be careful not to burst it, as it's very spicy. You can pierce it with a knife if you want to release more heat, or leave it whole for a milder flavor.

6- Drain the mackerel fillets from the cans and gently add them to the skillet, being careful not to break them apart. If using fresh mackerel, cut it into bite-sized pieces before adding.

7- Season the mixture with salt and pepper to taste. Gently stir to coat the mackerel with the coconut milk sauce.

8- Reduce the heat to low and let the mackerel simmer in the coconut milk mixture for about 10-15 minutes, or until heated through and infused with the flavors of the sauce. If using a scotch bonnet pepper, remove it before serving.

9- Once ready, remove the skillet from heat. Serve the Jamaica Mackerel Rundown hot, garnished with fresh cilantro or parsley if desired. Enjoy with rice, dumplings, or fried plantains for a complete Jamaican meal experience.

This recipe serves about 4 people. Adjust the ingredients accordingly for more servings. Enjoy your flavorful Jamaican dish!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Jamaica Mackerel Rundown recipe. Please note that these values are estimates and can vary based on factors such as brand, preparation method, and serving size:

Mackerel Fillets (2 Cans or Fresh, 1 lb / 450g):

  - Calories: 420 kcal (canned) / 380 kcal (fresh)

  - Fat: 30 g (canned) / ~25 g (fresh)

  - Carbohydrates: 0 g

  - Protein: 40 g

Benefits:

   - High in omega-3 fatty acids, supporting heart and brain health.

   - Rich in protein for muscle repair and maintenance.

   - Contains vitamin D and B12 for bone health and energy metabolism.

   - Provides selenium with antioxidant properties.

Coconut Milk (1 Can, about 400ml):

  - Calories: 552 kcal

  - Fat: 57 g

  - Carbohydrates: 13 g

  - Protein: ~5 g

Benefits:

   - Provides healthy fats, especially medium-chain triglycerides for energy.

   - Contains lauric acid with antibacterial and antiviral properties.

   - Aids in digestion and supports skin health.

Onion, Thinly Sliced (Medium Size):

  - Calories: 44 kcal

  - Fat: 0 g

  - Carbohydrates: 10 g

  - Protein: 1 g

Benefits:

   - Rich in antioxidants like quercetin with anti-inflammatory properties.

   - Supports cardiovascular health by reducing cholesterol levels.

   - Promotes digestive health through fiber content.

Bell Pepper, Thinly Sliced (Any Color):

  - Calories: 24 kcal

  - Fat: 0 g

  - Carbohydrates: 6 g

  - Protein: 1 g

Benefits:

   - High in vitamin C for immune function and skin health.

   - Contains antioxidants like beta-carotene for eye health.

   - Low in calories, aiding in weight management.

Garlic (2 Cloves, Minced):

  - Calories: 9 kcal

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 0.4 g

Benefits:

   - Contains allicin with antibacterial and antiviral properties.

   - Supports immune health and may reduce heart disease risk.

   - Rich in antioxidants protecting against cell damage.

Tomatoes, Chopped (Medium Size):

  - Calories: 44 kcal

  - Fat: 0 g

  - Carbohydrates: 10 g

  - Protein: 2 g

Benefits:

   - Rich in lycopene, an antioxidant linked to reduced cancer risk.

   - Supports skin health and may protect against sun damage.

   - Provides vitamins A and C for immune function and eye health.

Vegetable Oil (2 Tablespoons):

  - Calories: 240 kcal

  - Fat: 28 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits:

   - Provides healthy fats, especially if using oils like olive or canola.

   - Helps in the absorption of fat-soluble vitamins (A, D, E, K).

   - Supports cardiovascular health when used in moderation.

Ground Allspice (1 Teaspoon):

  - Calories: ~6 kcal

  - Fat: 0.3 g

  - Carbohydrates: ~1.4 g

  - Protein: ~0.1 g

Benefits:

   - Rich in antioxidants that help reduce inflammation.

   - Aids in digestion by easing bloating and gas.

   - Has anti-inflammatory properties beneficial for joint health.

Dried Thyme (1 Teaspoon) or Fresh Thyme Leaves (2 Teaspoons):

  - Calories: ~3 kcal

  - Fat: 0.1 g

  - Carbohydrates: ~0.8 g

  - Protein: ~0.1 g

Benefits:

   - Contains antioxidants protecting cells from damage.

   - Supports digestive health by reducing bloating and gas.

   - Possesses antimicrobial properties that may prevent infections.

Scotch Bonnet Pepper, Whole (Optional):

  - Calories: 18 kcal

  - Fat: 0.3 g

  - Carbohydrates: 4 g

  - Protein: 1 g

Benefits:

   - Rich in capsaicin, which can boost metabolism and reduce inflammation.

   - Supports heart health by improving blood circulation.

   - Contains vitamins A and C for immune health.

Salt and Pepper to Taste:

  - Calories: 0 kcal

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits:

   - Salt helps maintain fluid balance and supports nerve and muscle function.

   - Black pepper contains piperine, which may enhance nutrient absorption.

   - Adds flavor and enhances the overall taste of dishes.

Fresh Cilantro or Parsley for Garnish (Optional):

  - Calories: 1 kcal (for a small amount)

  - Fat: 0 g

  - Carbohydrates: 0.2 g

  - Protein: 0.1 g

Benefits:

   - Rich in antioxidants that may reduce the risk of chronic diseases.

   - Supports detoxification and may help remove heavy metals from the body.

   - Adds flavor and visual appeal with minimal calories.

Please keep in mind that these values are approximate and can vary based on factors such as brand, freshness, and specific varieties of ingredients used. Additionally, the nutritional values provided are for raw ingredients; cooking methods and added ingredients (such as salt) can affect the final nutritional content.