Cod poached in a spicy coconut-tomato sauce.
Run down is a stew dish in Jamaican cuisine that typically consists of fish, coconut milk, tomato, onion and seasonings. The name appears to originate from the manner in which the fish is thoroughly cooked until it falls apart, or "runs down."
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Curing : 30 min Preparation : 10 min Cooking : 20 min
310 calories/serving
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- Recipe
- Nutrition Info
- Reviews( 31 )
- My Notes
Ingredients
| 600 g | cod fillet | ||
| 1 pinch | salt [optional] | 0.2 g | |
| 1 tbsp | canola oil | 15 mL | |
| 2 cloves | garlic, minced | ||
| 1/2 | onions, finely chopped | 100 g | |
| 1/2 | jalapeño pepper, fresh, finely chopped | 8 g | |
| ground pepper to taste, in generous quantity [optional] | |||
| 1 cup | unsweetened coconut milk | 250 mL | |
| 1/2 cup | canned tomatoes (diced) | 130 g | |
| 1 tbsp | lime juice, freshly squeezed | 1/2 lime | |
| 1 tbsp | fresh cilantro, chopped, pour garnir | 2 g |
Before you start
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve
Method
- Salt the cod lighly on both sides then let rest refrigerated for at least 30 min and up to 24 h.
- Heat the oil in a wide skillet, over medium-high heat. Add the garlic, onion, jalapeño pepper, and pepper. Sauté, with occasional stirring, until the onion softens, about 5 min. Stir in the coconut milk and tomatoes, bring to a boil, and cook with occasional stirring, until the mixture reduces by about a half.
- Rinse the fish, then add it to the pan. Adjust the heat so that the mixture bubbles steadily but not violently. The fish is done after about 10 min. It is important to checkwith a fork to see if the fish is cooked through
- Add the lime juice, garnish with the cilantro leaves then serve in the warmed dishes.
Nutrition Facts Table
per 1 serving (240 g)
Amount % Daily Value |
Calories 310 |
Fat 19 g 29 % |
Saturated 13.8 g 69 % |
Cholesterol 60 mg |
Sodium 130 mg 6 % |
Carbohydrate 8 g 3 % |
Fibre 1 g 5 % |
Sugars 4 g |
Net Carbs 7 g |
Protein 29 g |
Vitamin A 8 % |
Vitamin C 17 % |
Calcium 4 % |
Iron 14 % |
More info
Claims
This recipe is :
- Free :
- Added Sugar
- Excellent source of :
- Magnesium, Manganese, Niacin, Selenium, Vitamin B12
- Good source of :
- Phosphorus, Potassium, Vitamin B6, Vitamin D, Vitamin E
- Source of :
- Copper, Folacin, Iron, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
- Low :
- Sodium
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Fruits | 0 |
| Vegetables | ½ |
| Meat and Alternatives | 3 ½ |
| Fats | 3 ½ |
Check out our Meal Plans for Type 2 Diabetes
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This recipe is in the following categories
Fish | Main courses/Entrées | Diabetes-friendly | Low Sodium | Halal | Kosher | Source of Omega-3 | High Vitamin D | Poach | Caribbean
Top Reviews
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september 20, 2013 | I would make this recipe again
Delicious! I used Sriracha sauce instead of a Jalapena pepper and Lite Coconut milk to reduce the fat content. Easy, fast and definitely one I would make again. I wouldn't hesitate to serve this to company and would try it with halibut fillets the next time.
Useful 2
november 18, 2014 | I would make this recipe again
This is an excellent recipe even though I forgot the hot pepper, I didn't have any and was going to use a hot sauce, next time. I only had haddock and it was ummy substitution. I didn't cure it either, always worried about salt.
Useful 0
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