Salted Mackerel Stew
Salted Mackerel Stew is a rich, savory West African dish, particularly popular in Nigeria, Ghana, and Sierra Leone. It features salted, dried mackerel fish rehydrated and simmered in a flavorful, often spicy, tomato and pepper-based sauce, sometimes with onions and palm oil.
🍳 View the full Salted Mackerel Stew recipe →
🍽️ Nutrition at a glance
This stew is a high-protein dish, providing a substantial amount of omega-3 fatty acids from the mackerel, along with iron and vitamins from the tomato and pepper base. A typical serving, often paired with a starchy side like rice or fufu, would contain roughly 300-450 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 22 g |
| Carbs | 12 g |
| Fat | 16 g |
| Fiber | 2.5 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Potassium | 480 mg |
| Phosphorus | 250 mg |
| Vitamin B12 | 12.0 mcg |
| Selenium | 45.0 mcg |
| Niacin (B3) | 8.0 mg |
| Vitamin D | 6.0 mcg |
| Iron | 1.8 mg |
| Magnesium | 40 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The use of salted, dried fish is a traditional preservation method that imparts a deep, umami flavor unique to West African cuisine, making the stew a potent source of both flavor and long-lasting nutrition.
