Run Down Fish in Coconut

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Run Down is a beloved Jamaican one-pot dish where salted fish is gently simmered in seasoned coconut milk until the sauce thickens and "runs down" into a rich, glossy gravy. Served with traditional "hard food" like boiled green bananas, yams, or dumplings, it's a Sunday-morning classic across the island.

Prep Time20 mins

Cook Time35 mins

Total Time55 mins

Servings4

Yield4 servings

Nutrition Facts

Per serving (estimated)

485 kcalCalories
28 gFat
22 gSaturated Fat
32 gCarbs
5 gFiber
6 gSugar
28 gProtein
1180 mgSodium
950 mgPotassium
90 mgCalcium
3 mgIron
18 mgVitamin C
260 mcgVitamin A

Ingredients

For the salted fish

1 lb salted cod or salted mackerel
Cold water, for soaking

For the coconut base

2 tbsp coconut oil
1 large yellow onion, finely chopped
4 cloves garlic, minced
2 scallions, sliced
1 Scotch bonnet pepper, left whole
1 tsp fresh thyme leaves
1 tsp whole allspice (pimento), lightly crushed
1 medium tomato, diced
2 cups full-fat coconut milk
1/2 cup water

For the vegetables

1 medium yam, peeled and cut into 1-inch cubes
1 green (unripe) banana, peeled and sliced into rounds
1 small carrot, sliced into coins

To finish

2 tbsp chopped fresh parsley or cilantro
1/2 lime, juiced
Freshly ground black pepper, to taste

Directions

Place the salted fish in a large bowl and cover with cold water. Soak 30 minutes (or overnight in the refrigerator) to remove excess salt, then drain. Flake the fish into chunks, checking carefully for any pin bones.
Heat the coconut oil in a heavy-bottomed pot over medium heat. Add the onion and cook for 3-4 minutes until softened and translucent.
Stir in the garlic, scallions, thyme, allspice, and the whole Scotch bonnet pepper. Cook for 1 minute until fragrant, then add the diced tomato and cook another 2 minutes until it breaks down.
Pour in the coconut milk and water, stirring to combine. Bring the mixture to a gentle simmer, then add the yam, green banana, and carrot. Cover and simmer for 15 minutes, or until the vegetables are just tender.
Add the flaked salted fish to the pot and continue to simmer uncovered for 10-15 minutes, stirring occasionally, until the coconut milk has reduced and thickened into a creamy, gravy-like consistency that coats the back of a spoon.
Remove the whole Scotch bonnet if you prefer less heat. Stir in the lime juice and chopped parsley, taste and season with black pepper (and salt only if needed, since the salted fish provides plenty of seasoning).
Ladle the stew into bowls and serve hot with boiled green bananas, roasted yams, fried dumplings, or steamed rice.

Cook’s Notes

Traditional Jamaican cooks use salted mackerel or whiting; fresh white fish can be substituted but you'll need to add 1 tsp of salt and reduce soaking time.
Leaving the Scotch bonnet whole infuses gentle heat; slice it open if you want a spicier stew.
The signature "run down" texture comes from patiently reducing the coconut milk – resist the urge to add more liquid, as evaporation concentrates the flavor.
For the most authentic flavor, use freshly grated coconut milk: blend 2 cups grated mature coconut with 2 cups warm water, strain, and use in place of canned.
Serve with traditional "hard food" like boiled green bananas, yellow yam, or Jamaican spinners (fried dumplings) to soak up the rich coconut gravy.