TITUS/MACKEREL FISH
Nutritional profile- rich in omega 3 fatty acids(an essential,healthy fat).
Preservation- should be preserved by refrigeration.
Can be added when making stews,sauces,sandwich spread…..
To buy – www.themarketfoodshop.com/fish/titus/mackerel fish
Recipe -Mackerel in tomato sauce; a quick stew for rice
Ingredients:
2 Large mackerel fish – Cut and Cleaned
4 Large tomatoes – cubed
1-2 Teaspoons Dried pepper
1/2 Tablespoon pepper flakes (Optional)
½ Large onion- thinly sliced
3 Tablespoons Palm oil
2 cubes Maggi
Salt – To taste
Method:
– Season the cut mackerel with 1 cube maggi, pepper flakes and salt- set aside
– Heat up the palm oil in a large pan. Fry the onion until browned
– Place the fish pieces in the onion. Fry on each side for 2-3 minutes
-Add in the chopped tomatoes, peppers, maggi and salt. Gently combine (making sure not to break the fish). Cover the pot.
-Simmer on medium heat for 15-20 minutes
– Serve on rice
culled from www.9jafoodie.com
