[CH] (REC) Seafood Rundown [not tried]
ChileBuzz (chilebuzz@earthlink.net)
Sun, 11 Sep 2005 19:26:04 -0400
Another classic Caribbean dish I have yet to try. My new cooking
term from this recipe is "running down" the coconut milk.
* Exported from MasterCook *
Seafood Rundown
Recipe By :Donna Shields
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1 14-ounce can "lite" coconut milk
1 cup malanga -- peeled, 1/2-inch dice
1/2 cup finely diced onion
3 garlic cloves -- minced
5 sprigs fresh thyme -- (5-6)
1/2 Scotch bonnet pepper -- seeded
1 1/2 cups diced tomatoes
1/2 pound assorted smoked fish -- cut into 1/2-inch
pieces
1 large semiripe plantain -- sliced
1/4 teaspoon salt
1. In a large skillet over medium heat, cook the coconut milk at a
full simmer for 10-15 minutes, un til it appears slightly thickened.
2. Add the malanga, onion, garlic, thyme, and Scotch bonnet. Cook
another 15 minutes, until the malanga is almost tender.
3. Add the tomatoes, fish, plantain, and salt. Reduce the heat to
low, cover, and cook 5-10 minutes, un til the malanga is tender and
all ingredients are thoroughly hot. Remove the Scotch bonnet and
thyme he fore serving.
Makes 4 First course servings
Per Serving: Calorics: 170; Fat: 5 g; Cholesterol: 40 mg; Sodium: 280
mg; % Daily Value: Vitamin C 47%, Niacin 28%, Vitamin B12 21 %,
Vitamin A 19%, Vitamin B6 15%, Magnesium 10%
Source:
"Caribbean Light"
Copyright:
"1998, by Donna Shields"
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Per Serving (excluding unknown items): 206 Calories; 2g Fat (6.0%
calories from fat); 5g Protein; 48g Carbohydrate; 6g Dietary Fiber;
0mg Cholesterol; 587mg Sodium. Exchanges: 2 Grain(Starch); 3 Vegetable.
NOTES : Rundown is a Jamaican dish that gets its name from cooking,
or running, down the coconut milk. On other islands, such as
Barbados, it's called oil down, not a very appetizing name. In this
recipe, a lower-calorie version is made possible by using "lite"
coconut milk. Running down is similar to "reducing" an ingredient to
achieve a more concentrated flavor. Rundown is often made with salted
codfish, but using smoked fish is easier because it doesn't need to
be soaked, and adds a nice smoky flavor to the completed dish.
Vegetables can be assorted, although sturdy root veggies such as
yuca, turnips, rutabaga, and carrots work best. Once the tomatoes are
added, the white coconut milk sauce turns a lovely shade of pale pink-
orange. Serve this as a first course or a part of a buffet table.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0