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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in West African Cabbage and Tomato Stew with Mackerel, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 64
- Heart Health
- 70
- Metabolic
- 28
- Digestive
- 31
- Inflammatory
- 40
- Performance
- 50
- General Wellness
- 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 5%
- Protein 4.27 g Low Source 9%
- Carbohydrate 9.94 g 4%
- Total Fat 5.6 g Moderate 7%
- Saturated Fat 0.54 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 4.93 mg Low Source 2%
- Sodium 55.35 mg Low Source 2%
- Dietary Fiber 3.07 g Moderate 11%
- Total Sugars 3.33 g --
- Added Sugars 0.82 g Low Source 2%
- Calcium 46.98 mg Low Source 4%
- Iron 1.07 mg Low Source 6%
- Potassium 345.3 mg Low Source 7%
- Vitamin A 27.85 mcg Low Source 3%
- Vitamin C 35.39 mg Good Source 39%
- Vitamin D 0.0 mcg Low Source 0%
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 South African 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 South African 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.
- Is West African Cabbage and Tomato Stew with Mackerel healthy?
- West African Cabbage and Tomato Stew with Mackerel has an easyChef Pro health score of 50/100. Per serving, it provides 100.59 calories and 4.27 g of protein, or 9% of the Daily Value. It is a good source of vitamin C. It contains Fish, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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