Nigerian Fish Stew
Nigerian Fish Stew is a rich, savory tomato-based stew from Nigeria, typically made with fried or grilled fish simmered in a sauce of blended tomatoes, red bell peppers, onions, and Scotch bonnet peppers. It is often seasoned with traditional spices like thyme, curry, and bouillon, and sometimes includes vegetables like carrots or green beans.
🍽️ Nutrition at a glance
This stew is a good source of protein from the fish, with moderate fat content depending on the cooking oil used. A typical serving provides key nutrients like omega-3 fatty acids, vitamins A and C from the peppers, and roughly 300-400 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 25 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 580 mg |
| Potassium | 450 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 25 mg |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Vitamin D | 4 µg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin B12 | 3 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The stew's vibrant red color comes from a generous use of tomatoes and peppers, which are central to many Nigerian dishes. It is often served with starchy sides like rice, yam, or plantains, making it a balanced and flavorful centerpiece in Nigerian cuisine.
