Description
Jamaican Rundown (Fish Stew) Soup is a rich coconut-based stew made with tender fish, pumpkin, tomatoes, and warming spices. This comforting one-pot dish delivers deep flavor with a creamy texture and gentle heat, making it perfect for an easy yet satisfying homemade meal.
Ingredients
Olive oil or coconut oil
Yellow onion, finely diced
Garlic puree or freshly minced garlic
Fresh thyme leaves, chopped
Ground allspice
Ground cumin, optional
Full-fat coconut milk
Ripe tomatoes, chopped
Pumpkin or butternut squash, peeled and cubed
Whole Scotch bonnet chili, optional
Fresh mackerel, cleaned and cut into chunks
Salt to taste
Fresh parsley or cilantro for garnish
Instructions
1. Heat the oil in a heavy-bottomed pot over medium heat and add the diced onion, cooking until soft and translucent
2. Stir in the garlic, thyme, allspice, and cumin and cook briefly until fragrant
3. Add the pumpkin and chopped tomatoes and stir to coat with the spices
4. Pour in the coconut milk and gently mix until a smooth sauce forms
5. Add the whole Scotch bonnet chili if using and bring the mixture to a gentle boil
6. Reduce the heat and simmer uncovered until the pumpkin is tender and the sauce thickens
7. Carefully place the fish chunks on top of the sauce without stirring aggressively
8. Spoon sauce over the fish and allow it to simmer gently until the fish is cooked through
9. Remove from heat, discard the chili, adjust seasoning with salt, and let rest briefly before serving
10. Garnish with fresh herbs and serve warm
Notes
Fresh fish provides a cleaner flavor and better texture than salted fish
Keep the chili whole to control the heat level
Avoid stirring too much once the fish is added to prevent it from breaking apart
Pumpkin adds natural sweetness and thickness but can be replaced with squash
Alcohol-free soy sauce such as San-J Tamari or Kikkoman Simply Soy Sauce may be added in small amounts for extra depth
This dish is best enjoyed fresh but can be gently reheated
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Caribbean