Run Down Codfish

Run Down Codfish

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."

4 servings
Curing 30 min
Preparation 10 min

Cooking 20 min

310 calories per serving 


Ingredients

600 g cod fillet    
1 pinch salt [optional]   0.1 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   16 g
  ground pepper to taste, in generous quantity    
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

  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

Nutrition Facts

per 1 serving (240g)

Amount

% DV*

* DV = Daily Value

Calories

310

Fat

19 g

29 %

Saturated 14 g
+ Trans 0.1 g

69 %

Cholesterol

65 mg

Sodium

135 mg

6 %

Carbohydrate

8 g

3 %

Fibre

1 g

5 %

Sugars

4 g

Protein

29 g

Vitamin A

8 %

Vitamin C

20 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Sodium | Source of Omega-3 | Poach | Caribbean

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!