Golden Pompano Tomato Fish Stew
Golden Pompano Tomato Fish Stew features tender pompano simmered in a rich, tomato-forward broth infused with palm oil, aromatic onions, and warm African pepper. Sweet potatoes and colorful bell peppers add gentle sweetness and body, while bay leaves round out the flavor. Serve this comforting pot for a cozy dinner with flatbread or rice to soak up every spoonful.
- Prep25 mins
- Cook30 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Golden Pompano Tomato Fish Stew, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 36 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 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.
- 40
- Heart Health
- 80
- Metabolic
- 57
- Digestive
- 34
- Inflammatory
- 63
- Performance
- 57
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C) and line a baking sheet with parchment paper.
- 2
Combine the seafood seasoning and ground yellow pepper in a small bowl. Put the tomato paste in a separate bowl and mix in 1/2 of the seasoning mixture; set aside.
- 3
Clean the fish and pat it dry. Season both sides with the remaining seasoning mixture, then place it on the prepared baking sheet.
- 4
Bake in the preheated oven for 10 minutes.
- 5
Meanwhile, heat the oil in a Dutch oven. Add the onion, carrots, bell peppers, sweet potato, and garlic. Stir well and cook until the vegetables start to soften, 3 to 5 minutes. Stir in the reserved tomato paste mixture until thoroughly combined.
- 6
Add the diced tomatoes and their juice; stir well. Stir in the seafood stock. Reduce the heat, cover with a lid, and simmer until the sweet potatoes are tender but not mushy, 5 to 8 minutes.
- 7
Add the fish to the pot. Cover again and simmer for 5 minutes. Taste and adjust the seasoning if needed.
- Calories 437.28 kcal High 22%
- Protein 33.81 g Good Source 68%
- Carbohydrate 51.99 g 19%
- Total Fat 10.31 g Moderate 13%
- Saturated Fat 3.31 g Moderate 17%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 70.92 mg High 24%
- Sodium 877.38 mg High 38%
- Dietary Fiber 8.56 g Good Source 31%
- Total Sugars 16.37 g --
- Added Sugars 0.19 g Low Source 0%
- Calcium 194.15 mg Moderate 15%
- Iron 3.5 mg Moderate 19%
- Potassium 1702.27 mg Good Source 36%
- Vitamin A 358.86 mcg Good Source 40%
- Vitamin C 62.8 mg Good Source 70%
- Vitamin D 2.0 mcg Moderate 10%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Corn 🌽
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Golden Pompano Tomato Fish Stew is made with 12 ingredients and serves 6. It takes about 55 mins and is rated medium. Key ingredients include Fire Roasted Diced Tomatoes, Fish, Garlic, and Green Bell Pepper. Each serving provides about 437.28 kcal, and is a good source of protein.
Recipe Questions
- What is Golden Pompano Tomato Fish Stew made of?
- The main ingredients are Fire-Roasted Diced Tomatoes, Fish, Garlic, Green Bell Pepper, Palm Oil. The full list of 12 is above.
- How long does it take to make Golden Pompano Tomato Fish Stew?
- About 55 mins in total: 25 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 437.28 kcal. The full nutrition breakdown is above.
- Is Golden Pompano Tomato Fish Stew easy to make?
- This recipe is rated medium, with 12 ingredients and 7 steps.
- Is Golden Pompano Tomato Fish Stew healthy?
- Golden Pompano Tomato Fish Stew has an easyChef Pro health score of 55/100. Per serving, it provides 437.28 calories and 33.81 g of protein, or 68% of the Daily Value. It is a good source of dietary fiber, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 877.38 mg (38% of the Daily Value) and saturated fat at 3.31 g (17% of the Daily Value). It contains Fish, Corn, 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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