Mackerel or Tuna and Red Pepper Stew
Dive into the rich and smoky flavors of this Mackerel or Tuna and Red Pepper Stew, a comforting dish that brings a taste of the Mediterranean to your table. Featuring tender roasted red bell peppers, fragrant spices like paprika and cumin, and the option of fresh mackerel fillets or convenient canned tuna, this hearty stew is as versatile as it is delicious. Simmered with a base of juicy tomatoes and savory broth, it’s a one-pot recipe that melds vibrant flavors in under an hour. Perfectly finished with a sprinkle of fresh herbs and a squeeze of lemon, this stew pairs beautifully with crusty bread or fluffy steamed rice for a satisfying, nutrient-packed meal. Ideal for busy weeknights or a cozy dinner, it's a must-try for seafood lovers and stew enthusiasts alike.
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Recipe Information
Ingredients
- 500 g Fresh mackerel fillets (or canned tuna in water, drained)
- 3 large Red bell peppers
- 3 tablespoons Olive oil
- 3 medium Garlic cloves
- 1 large Onion, finely chopped
- 400 g Tomatoes, peeled and diced (or canned diced tomatoes)
- 250 ml Fish or vegetable stock
- 1 teaspoon Paprika (sweet or smoked)
- 1 teaspoon Ground cumin
- 1 small Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley or cilantro, chopped
- 4 pieces Lemon wedges (for serving)
Instructions
Preheat your oven to 200°C (400°F). Place the red bell peppers on a baking sheet and roast them for about 20 minutes, turning occasionally, until the skins are charred and the peppers are softened.
Transfer the roasted peppers to a bowl and cover with plastic wrap or a tight lid. Let them steam for 10 minutes to loosen the skins. Peel off the skins, remove the seeds, and slice the peppers into strips. Set aside.
If using fresh mackerel, check for any remaining bones and cut the fillets into smaller portions. Pat dry with a paper towel. If using canned tuna, simply drain the tuna and set aside.
Heat the olive oil in a large pot or deep skillet over medium heat. Add the chopped onion and sauté for 5 minutes, or until softened and translucent.
Add the garlic and cook for another 1-2 minutes, being careful not to let it burn.
Stir in the paprika, cumin, and bay leaf, and cook for 30 seconds to release the spices' aromas.
Add the diced tomatoes and fish or vegetable stock. Stir well and allow the mixture to come to a gentle simmer.
Add the roasted red pepper strips to the pot and stir to combine. Season with salt and black pepper.
Gently place the fresh mackerel pieces into the pot (or stir in the drained canned tuna if using). Cover and let simmer for 10-12 minutes for fresh mackerel (or 5-6 minutes for canned tuna) to allow the flavors to meld.
Remove the bay leaf and adjust the seasoning as needed. If desired, sprinkle the stew with freshly chopped parsley or cilantro for added flavor.
Ladle the stew into bowls and serve warm with lemon wedges and your choice of crusty bread or steamed rice on the side.
Nutrition Facts
Calories |
1801 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.9 g | 147% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 4340 mg | 189% | |
| Total Carbohydrate | 85.0 g | 31% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 44.5 g | ||
| Protein | 109.9 g | 220% | |
| Vitamin D | 80.4 mcg | 402% | |
| Calcium | 291 mg | 22% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 4338 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
