No salt mackerel rundown with hard food

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I am delighted to share with you my take on an exquisite Jamaican delicacy known as "Salt Mackerel Rundown." This dish is a distinctive adaptation of the traditional Jamaican recipe, consisting of salt mackerel seasoned with an array of spices and cooked down in luscious coconut milk. Originating in Jamaica, it has since captivated the hearts and mouths of many throughout the Caribbean and Latin America. 

In the Jamaican culture, the preparation of this dish involves utilising a freshly grated coconut, from which the creamy coconut milk is extracted. The process of extracting the milk is both delightful and rewarding, as the richness it adds to the dish is unparalleled. 

Growing up, Salt Mackerel Rundown held a special place in my heart as it was a favourite for my brother and me. It envokes cherished memories of our childhood that still warm my soul to this day. 

In a traditional Jamaican household, it is customary to indulge in this delectable dish on a Tuesday or Wednesday, typically accompanied by boiled dumplings, potatoes, green bananas, and yams. 

As I have transitioned to a vegan lifestyle, being able to replicate the flavours and essence of this beloved dish has been an extraordinary and gratifying experience for me. 

Eat with self-love. Peace. 

Ital Alex 

Servings 3–4 

Preparation time 15 minutes  No salt mackerel rundown with hard food

Cooking time 30 minutes  


  • 3 green bananas 
  • 250g spelt or all-purpose flour 
  • 100ml water 
  • 1 slice of pumpkin 
  • 1 tin of young green jackfruit 
  • 1 tsp browning  
  • 1 tbsp paprika  
  • 1 tbsp garlic powder  
  • 3 tsp fish seasoning 
  • Oil 
  • 1 onion  
  • 3 cloves of garlic  
  • 2 stalks of spring onion  
  • 1 tin coconut milk 
  • 3 pimento seeds 
  • ¼ scotch bonnet pepper for light heat or ½ for hot heat 
  • 2 tbsp seaweed 


  1. Chop green bananas in 2 pour hot water on them to peel before boiling or leave skin on and peel after. 
  2. Mix the flour and water together and knead dough till you have a smooth but tight dough. 
  3. Roll into a ball and then press down in the center to create a flat circle. 
  4. Boil some water in a medium to large pot and when it starts boiling add the green bananas, pumpkin and dumplings and turn on a medium heat to continue cooking for 20 minutes. 
  5. Shred and remove the seeds from the jackfruit, pour over the browning and mix, then add 1tsp paprika, 1tsp garlic powder and 1tsp of vegan fish seasoning massage with hands. 
  6. Pour some oil into a pan and once hot brown the jackfruit for about 7-8 minutes. 
  7. Sautee the onions, garlic and spring onions in a pan then add the coconut milk. 
  8. Add 2 tsp garlic powder, 2 tsp paprika, 2 tsp vegan fish seasoning, pimento seeds and chopped scotch bonnet. Cook for 5 minutes. 
  9. Add the cooked jackfruit and seaweed and cook on a medium to low heat for 15 minutes. 

Serve and enjoy

Recipe written by Ital Alex

Ital Alex holding up sweet potato pudding


Hi, I'm Ital Alex. I have been plant-based for just over ten years. I previously owned and was head chef at the much-loved restaurant Earth's Kitchen. 

I love cooking beautiful scrumptious food and drinks via recipe reels and master classes with a Jamaican twist to inspire others to eat healthier.



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