📝 About This Recipe
A quintessential Jamaican breakfast staple, this dish brings together the intense, savory depth of cured Atlantic mackerel with the mild, starchy comfort of perfectly boiled green bananas. This 'run-down' style preparation features a vibrant medley of sautéed aromatics, scotch bonnet heat, and juicy tomatoes that cut through the richness of the fish. It is a soul-warming meal that captures the true essence of island mornings and traditional Caribbean home cooking.
🥗 Ingredients
The Fish
- 1 lb Salted Mackerel (pickled/salted fillets, soaked overnight)
- 6 cups Water (for boiling the fish)
The Ground Provisions
- 6-8 fingers Green Bananas (firm and vibrant green)
- 1 teaspoon Salt (for the boiling water)
- 1 teaspoon Cooking Oil (added to water to prevent staining the pot)
The Aromatics and Seasoning
- 2 tablespoons Coconut Oil (for authentic flavor)
- 1 medium Yellow Onion (thinly sliced into rings)
- 3 cloves Garlic (minced)
- 3 stalks Scallions (chopped)
- 2 medium Plum Tomatoes (diced)
- 1/2 whole Scotch Bonnet Pepper (deseeded and minced for less heat)
- 4 sprigs Fresh Thyme (leaves stripped)
- 1/2 teaspoon Black Pepper (freshly ground)
- 4-6 whole Pimento Berries (also known as Allspice)
👨🍳 Instructions
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1
Drain the water from the mackerel that has been soaking overnight. Place the fish in a pot with fresh water and bring to a boil for 10-15 minutes to further remove excess salt.
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2
While the fish boils, prepare the green bananas. Cut off the tips of each banana. Using a sharp knife, make a shallow longitudinal slit through the skin of each banana, but do not peel them yet.
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3
Fill a large pot with water, add a teaspoon of salt and a teaspoon of oil. Bring to a rolling boil.
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4
Add the green bananas (in their skins) to the boiling water. The skins will turn dark brown/black; this is normal. Boil for 20-25 minutes until tender.
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5
Drain the boiled mackerel and rinse once more with cold water. Remove the skin and any large bones, then flake the fish into bite-sized chunks.
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6
In a large skillet, heat the coconut oil over medium heat. Add the onions, garlic, scallions, and pimento berries. Sauté until the onions are translucent.
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7
Stir in the diced tomatoes, scotch bonnet pepper, and thyme. Cook for 3-5 minutes until the tomatoes begin to break down into a light sauce.
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8
Add the flaked mackerel to the skillet. Gently toss to coat the fish in the aromatic oil and vegetables.
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9
Season with black pepper. Note: You likely won't need salt as the fish retains enough saltiness.
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10
Cover the skillet and turn the heat to low, allowing the flavors to meld for 5-7 minutes. If the mixture looks too dry, add a tablespoon of water or coconut milk.
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11
Remove the boiled bananas from the water. Carefully peel off the skins (they should slip off easily now) and slice the bananas into rounds or leave them whole.
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12
Plate the warm bananas alongside a generous portion of the sautéed salt mackerel, ensuring you scoop up plenty of the seasoned onions and peppers.
💡 Chef's Tips
Soak the mackerel for at least 8 hours or overnight to ensure it isn't overbearingly salty. Adding oil to the banana boiling water prevents the sticky resin (latex) from staining your pot. Don't over-flake the fish; keeping some larger chunks provides a better texture and mouthfeel. If you want a creamier finish, add 1/4 cup of heavy coconut milk to the mackerel during the final simmering stage. Always handle scotch bonnet peppers with gloves or wash hands immediately to avoid 'pepper burn'.
🍽️ Serving Suggestions
Serve with a side of fried dumplings (Johnny Cakes) for the ultimate Jamaican breakfast. Pair with a hot cup of Jamaican Blue Mountain coffee or chocolate tea. Add a few slices of fresh avocado (pear) to balance the saltiness of the fish. A side of steamed callaloo or cabbage adds a nice nutritional boost and color to the plate. Enjoy with a glass of ice-cold Jamaican grapefruit soda (Ting) for a refreshing contrast.