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Rundown

"Jamaican rundown is a delicious fish stew that is full of flavour, it is quick and easy to make."

 

PREP: 40-45 MINS
COOK: 40-50 MINS
DIFFICULTY: Easy
SERVES: 4

 

INGREDIENTS:
  • 450g Sea Bream fillet, sliced
  • 1 lemon (to wash fish)
  • 700ml low-fat coconut milk
  • 170g bell pepper,chopped
  • 30g spring onion, chopped
  • 150g white onion, chopped
  • 4g thyme
  • 20g garlic, finely chopped
  • 2 tsp pimento berries (allspice)
  • 1 tsp salt
  • 1 scotch bonnet pepper, kept whole

 

METHOD:

  1. In a saucepan, add spray oil, onion, garlic and bell pepper and saute for 2 to 3 minutes on medium to high heat.
  2. Add the coconut milk, thyme, pimento (allspice), scotch bonnet pepper and salt. Cover and cook for 10 minutes until mixture has reduced.
  3. Add the sea bream and cook for another 10 to 15 minutes until the liquid reduces to an oily custard sauce.
  4. Serve with rice or baked plantain.

 

NUTRITION INFORMATION PER SERVING:

Energy: 403 kcal, Fat: 27g, Saturated fat: 15g, Carbohydrate: 8.5g, (of which sugars) = 6.1g, Fibre: 3g, Protein: 29g, Salt: 1.5g

 

ALLERGENS: Fish, Celery, Milk

 

ESTIMATED COST PER SERVING: £4.00

 

TIPS:

  • Other types of fish can be used such as mackerel or red bream.
  • This dish can be made vegetarian by omitting the fish and adding a variety of vegetables including sweet potato, carrots and okra.

     

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