var_dump($adSection);

Run Down Codfish

23 Reviews
100% would make this recipe again

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."

Brining : 30 min Preparation : 10 min Cooking : 20 min
310 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

600 g cod fillet
1 tbsp canola oil 15 mL
2 cloves garlic, minced
1/2 onions, finely chopped 100 g
1/2 jalapeño pepper, fresh, finely chopped 16 g
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
salt [optional]
ground pepper to taste, in generous quantity [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve

Method

  1. Salt the cod lighly on both sides then let rest refrigerated for at least 30 min and up to 24 h.
  2. 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.
  3. 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 check with a fork to see if the fish is cooked through
  4. Add the lime juice, garnish with the cilantro leaves then serve in the warmed dishes.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

310

Fat

19 g

29 %

Saturated 13.8 g
+ Trans 0.1 g

69 %

Cholesterol

60 mg

Sodium

130 mg

6 %

Carbohydrate

8 g

3 %

Fibre

1 g

5 %

Sugars

4 g

Protein

29 g

Vitamin A

8 %

Vitamin C

19 %

Calcium

4 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Folacin, Iron, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
Good source of  :
Phosphorus, Vitamin B6, Vitamin D, Vitamin E
Excellent source of  :
Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin B12
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3 ½

Leave a review

You have to be logged in to leave a review

Members' Reviews

23 Reviews (21 with rating only ) 100% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
happyg
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
Suzannecili
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

This recipe is in the following categories

Fish | Main courses/Entrées | Source of Omega-3 | High Vitamin D | Kosher | Halal | Low Sodium | Diabetes-friendly | Poach | Caribbean

Top Reviews

View All Reviews
Suzannecili
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
happyg
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