West African Cabbage and Tomato Stew with Mackerel

1. 1

   Put the cabbage in a large pot, cover with salted water, and bring to a boil. Lower the heat to medium-low and simmer until just tender, about 10 minutes. Drain.

2. 2

   Warm the canola oil in a saucepan over medium heat. Cook and stir the onion and garlic in the hot oil until the onion is translucent, 5 to 7 minutes. Stir the tomatoes into the onion mixture, cover the saucepan, and cook until the tomatoes are soft, 10 to 15 minutes.

3. 3

   Stir together the water and tomato paste in a small bowl until smooth; pour into the saucepan. Stir the mixture, cover again, and cook for another 5 minutes. Add the mackerel in tomato sauce; season with red pepper flakes and seasoned salt. Stir the drained cabbage into the mixture. Cover the saucepan and simmer until the mackerel is hot, 10 to 15 minutes.

• Calories 100.77 kcal Moderate
• Protein 4.3 g Low Source
• Carbs 9.99 g Moderate
• Total Fat 5.59 g Moderate
• Saturated Fat 0.54 g Low Source
• Trans Fat 0.0 g Low Source
• Cholesterol 4.9 mg Low Source
• Sodium 55.23 mg Low Source
• Fiber 2.69 g Low Source
• Sugar 3.33 g Moderate
• Added Sugar 0.82 g Low Source
• Calcium 46.97 mg Low Source
• Iron 1.07 mg Low Source
• Potassium 345.3 mg Low Source
• Vitamin A 72.78 mcg_rae Low Source
• Vitamin C 46.34 mg Good Source
• Vitamin D 0.0 mcg Low Source

Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.

• Fish 🐟
• Tomatoes 🍅
• Garlic 🧄
• Onions 🧅