caribbean

Jamaican Rundown Mackerel with Okra and Rice

Name: Jamaican Rundown Mackerel with Okra and Rice
Yield: 1 serving
Cuisine: caribbean
Ingredients: 97 g cooked mackerel, flaked; 97 g canned coconut milk; 78 g okra, sliced; 78 g tomato, diced; 39 g yellow onion, chopped; 4 g garlic, minced; 5 g vegetable oil; 42 g white rice, uncooked; 1 g fresh thyme leaves; 0.65 g black pepper; 1 g salt

This simmered dish pairs cooked mackerel, flaked with okra, sliced, white rice, uncooked and canned coconut milk. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

26 g Protein

51 g Carbohydrates

39 g Fat

5 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

97g cooked mackerel, flaked 199 kcal
97g canned coconut milk 191 kcal
78g okra, sliced 26 kcal
78g tomato, diced 14 kcal
39g yellow onion, chopped 16 kcal
4g garlic, minced 6 kcal
5g vegetable oil 44 kcal
42g white rice, uncooked 153 kcal
1g fresh thyme leaves 1 kcal
1g black pepper 2 kcal
1g salt 0 kcal

Cooking instructions

white rice
Rinse the rice and cook it in lightly salted water until tender; keep warm.
yellow oniongarlicvegetable oil
Heat the oil in a small skillet over medium heat. Saute the onion and garlic for 2 minutes.
okratomatofresh thyme leavesblack pepper
Stir in the okra and cook 3 minutes to reduce slime, then add the diced tomato, thyme, and black pepper.
canned coconut milk
Pour in the coconut milk and simmer 4-6 minutes until slightly thickened.
cooked mackerelsalt
Add the mackerel and gently warm through for 2 minutes; taste and adjust salt.
okrawhite rice
Serve the rundown over the rice, spooning sauce and okra on top.