Mackerel with Tomato and Onion Stew

Mackerel with Tomato and Onion Stew recipe videos

Mackerel with Tomato and Onion Stew is a hearty and flavorful West African dish, particularly popular in countries like Ghana and Nigeria. It features fresh mackerel simmered in a rich, savory sauce made from blended tomatoes, onions, and often peppers, creating a thick and aromatic stew.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats from the mackerel, while being relatively low in carbohydrates, making it a nutrient-dense meal. A typical serving provides a good source of omega-3 fatty acids, vitamins, and minerals, with a calorie range of approximately 300-450 per serving depending on portion size and oil used.

Nutrition breakdown

Calories	320 kcal
Protein	28 g
Carbs	12 g
Fat	18 g
Fiber	3 g
Sugar	6 g
Sodium	450 mg
Potassium	550 mg
Vitamin C	25 mg
Vitamin A	800 IU
Vitamin D	15 µg
Vitamin B12	8 µg
Selenium	50 µg
Omega-3 (EPA+DHA)	1.2 g
Iron	2.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this stew is a staple in many West African households, often served with starchy sides like rice, yam, or fufu to create a balanced meal. Nutritionally, the combination of omega-3-rich fish with the antioxidant properties of tomatoes makes it a heart-healthy choice that reflects the region's emphasis on flavorful, nourishing cuisine.