Jamaican Run Down with Spicy Stewed Okra – Recipe

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Caribbean – Cooking Together

A journey around the sunny islands of the Caribbean as we cook together!

Cooking together events are a fresh take on dining out, along with our chef, your friend or partner prepare and enjoy a three course meal in the company of others. This recipe was the main course at one of our cooking together evenings.

Run Down with Spicy Stewed Okra

Cooking Together
image of cooking together caribbean recipes cookery class at Food Sorcery Didsbury Manchester vegan and Vegetarian options available

Ingredients -Serves 4

450 Grams of Mackerel Fillet or other sustainable fish Red Mullet Cod etc – we used Red Bream

750ml of Coconut milk

450g of tomatoes skinned and chopped

1 large onion skinned finely diced

2 garlic cloves finely chopped

3 Tablespoons of lime juice

1 Tablespoon of malt vinegar

1 Tablespoon of chopped scotch bonnet finely chopped. Very hot pepper, so replace with other chili or reduce quantity accordingly

1 Sprig of thyme

Salt and freshly ground black pepper


1/ Marinade the fish in lime juice for 30 minutes.  Use a zip lock bag and rub into the fish.

2/ Cook the coconut milk in a hot frying pan until it becomes oily then add the onion and garlic cooking until the onion is tender.

3/ Add the scotch bonnet salt pepper and malt vinegar and thyme tomatoes stir cook for 15 minutes.

4/ Remove fish from bag and add the drained fish to the pan plus remaining ingredients.  Cook for ten minutes.

Serve hot with boiled rice and boiled green bananas

Spicy stewed okra – Guyana


450 grams okra top tailed and roughly chopped- can leave whole

1 large onion peeled and sliced

2 cloves of garlic peeled and sliced

3 Tablespoons of ghee or vegetable oil

1 tablespoon of ground coriander

1 Teaspoon of black pepper

1 Teaspoon of turmeric

½ Teaspoon of garam masala

½ Teaspoon of salt

600ml of water


Melt the ghee in a heavy, deep sided, frying pan.

On a low heat, add the onions garlic and cook until soft, without caramelizing.

Then add all the ingredients except the okra, garam masala and water. –

Fry for 4 minutes stirring constantly.

Then add the okra coat with ingredients add the water stir. 

Now cover simmer for 20 minutes add the garam masala serve

Serve with Jamaican rice – if you are looking for a starter to go with this meal take a look at our baked yam, corn and cheese recipe

Cooking together events are booked in pairs and run most Friday nights, to book a place please click here

To find out more about about Food Sorcery visit www.foodsorcery.co.uk

Pictures courtesy of Georgie Glass www.georgieglass.co.uk   and Kat Horrocks https://www.kathorrocks.com/