Run Down Codfish

5 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 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
300 calories/serving
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Ingredients

600 g cod fillet
1 pinch salt [optional] 0.2 g
1 tbsp Garlic-Infused Oil 15 mL
1/2 fennels, finely chopped 170 g
1/2 jalapeño pepper, fresh, finely chopped 8 g
1 cup unsweetened coconut milk 250 mL
ground pepper to taste, in generous quantity [optional]
1 tbsp lime juice, freshly squeezed 1/2 lime
1/2 cup canned tomatoes (diced) 130 g
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 garlic-infused oil in a wide skillet, over medium-high heat. Add the fennel, jalapeño pepper, and pepper. Sauté, with occasional stirring, until the fennel is softened, 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

300

Fat

19 g

29 %

Saturated 14 g
+ Trans 0 g

70 %

Cholesterol

60 mg

Sodium

140 mg

6 %

Carbohydrate

6 g

2 %

Fibre

2 g

6 %

Sugars

3 g

Net Carbs

4 g

Protein

29 g

Vitamin A

8 %

Vitamin C

18 %

Calcium

4 %

Iron

15 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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