Mackerel Egg Stew

Fish is good for babies, toddlers, kids and adults. It is a very good source of protein with a low unsaturated fat content. Mackerel fish is one very healthy fish to add to kids and toddler meals, not only because of the protein, vitamin D and some of the B vitamins that it contains. It is an oily fish (the good one) and is packed full of omega-3 fatty acids, which is very essential for the development of the brain, as well as playing a very important role in children’s cognitive and behavioural functions.

Mackerel egg stew is quite simple to make and can be eaten with any of our food staples…rice, yam, potatoes, bread sandwich or fried plantain. I used the canned mackerel fillets to make mine, however you can easily boil or grill a whole mackerel, then debone and use if the canned one is not available. You can also use fish flakes from a filleted fish (here’s how to get it out) and still get that tasty stew. Mackerel is sweet on its own and does not require much seasoning or salt.

Mackerel Egg Stew Recipe

Ingredients:

• 1 can mackerel fillet or half of a grilled, cooked or smoked mackerel (properly deboned and flaked)
• 3 medium tomatoes (chopped)
• 1 medium onions (chopped)
• 2-3 eggs
• 3 tbsps cooking oil
• 1 tbsp all purpose seasoning
• ½ of a seasoning cube
• 1 spring onion
• Pepper (optional)

Method:

1. Put a pot on the gas/stove and add the cooking oil to heat up. Add the onions and saute till it softens.
2. Add the tomatoes, seasoning, pepper and mackerel. Stir and allow to simmer for a minute. The tomatoes are not meant to cook long or dry up as you need the juice for the stew.
3. Beat the eggs in a bowl and pour into the stew. Gently stir around with a fork and then allow it to simmer and get well done in less than 2 minutes. Check for taste and adjust your seasoning.
4. Bring down and serve garnished with chopped spring onions.

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