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."
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 |
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve
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 % |
Food Group | Exchanges |
---|---|
Fruits | 0 |
Vegetables | ½ |
Meat and Alternatives | 3 ½ |
Fats | 3 ½ |
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.
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.