West African Cabbage and Tomato Stew with Mackerel
West African Cabbage and Tomato Stew with Mackerel brings tender cabbage and sweet tomatoes together in a rich, gently spiced tomato base. Flakes of mackerel add savory depth and a satisfying, hearty texture, balanced by a subtle heat from red pepper. Serve it for a comforting weeknight dinner or as a crowd-pleasing main with rice or bread.
- Prep20 mins
- Cook40 mins
- Serves12
- DifficultyEasy
- 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
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
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 100.59 kcal Moderate
- Protein 4.27 g Low Source
- Carbs 9.94 g Moderate
- Total Fat 5.6 g Moderate
- Saturated Fat 0.54 g Low Source
- Trans Fat 0.0 g Low Source
- Cholesterol 4.93 mg Low Source
- Sodium 55.35 mg Low Source
- Fiber 3.07 g Moderate
- Sugar 3.33 g Moderate
- Added Sugar 0.82 g Low Source
- Calcium 47.08 mg Low Source
- Iron 1.07 mg Low Source
- Potassium 345.3 mg Low Source
- Vitamin A 72.86 mcg_rae Low Source
- Vitamin C 46.28 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 🧅
About This Recipe
West African Cabbage and Tomato Stew with Mackerel is a dinner recipe made with 10 ingredients. It takes about 1 hr, serves 12, and is rated easy. Key ingredients include Canned Mackerel, Canola Oil, Green Cabbage, and Minced Garlic. Each serving provides about 100.59 kcal.
Recipe Questions
- What is West African Cabbage and Tomato Stew with Mackerel?
- It is a stew recipe made with 10 ingredients, usually served for dinner or lunch or soup.
- What is West African Cabbage and Tomato Stew with Mackerel made of?
- The main ingredients are Canned Mackerel, Canola Oil, Green Cabbage, Minced Garlic, Onion. The full list of 10 is above.
- How long does it take to make West African Cabbage and Tomato Stew with Mackerel?
- About 1 hr in total: 20 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 100.59 kcal. The full nutrition breakdown is above.
- Is West African Cabbage and Tomato Stew with Mackerel easy to make?
- This recipe is rated easy, with 10 ingredients and 3 steps.
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