African Pompano Fish Stew

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This stew is inspired by my love for jollof rice, a West African staple. It is loaded with onions, tomatoes, fresh garlic, carrots, and spices, and simmered long enough for all the flavors to blend well. Serve with naan bread to sop up all the extra broth.

Submitted by CookingWithShelia

Published on March 30, 2022

Prep Time:

25 mins

Cook Time:

30 mins

Total Time:

55 mins

Servings:

6

Jump to Nutrition Facts

Ingredients

1 tablespoon seafood seasoning
1 tsp ground yellow African pepper
1 (6 ounce) can tomato paste
1 (2 pound) whole Golden Pompano fish
2 ½ tablespoons palm oil
1 medium yellow onion, chopped
2 large carrots, sliced
1 medium red bell pepper, cut into bite-sized pieces
1 medium green bell pepper, cut into bite-sized pieces
1 medium sweet potato, peeled and cut into bite-sized pieces
4 cloves garlic, chopped
1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
3 cups seafood stock
2 large fresh bay leaves

Directions

Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
Mix seafood seasoning and ground yellow pepper together in a small bowl. Place tomato paste in another bowl and mix in 1/2 of the seasoning mixture; set aside.
Clean fish and pat dry. Season both sides with the remaining seasoning mixture. Place on the prepared baking sheet.
Bake in the preheated oven for 10 minutes.
Meanwhile, heat oil in a Dutch oven. Add onion, carrots, bell peppers, sweet potato, and garlic. Stir well and cook until vegetables begin to soften 3 to 5 minutes. Stir in the reserved tomato paste mixture until well combined.
Add diced tomatoes and juice; stir well. Stir in seafood stock. Lower heat, cover with a lid, and simmer until sweet potatoes are soft, but not mushy, 5 to 8 minutes.
Add fish to the pot. Put the lid back on and simmer for 5 minutes. Taste and adjust seasoning if needed.

Nutrition Facts (per serving)

388	Calories
19g	Fat
22g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 388
% Daily Value *
Total Fat 19g	25%
Saturated Fat 8g	41%
Cholesterol 100mg	33%
Sodium 1106mg	48%
Total Carbohydrate 22g	8%
Dietary Fiber 5g	17%
Protein 32g	64%
Potassium 1414mg	30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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