Mackerel Stew with Pineapple and Tomatoes

Many Asians who live near or by the coastline their countries will be very familiar with the mackerel.  It is a good fish for producing Omega 3 fish oil that many doctors give advice to their patients who have high cholesterol.  It is not just a healthy fish, but also the price is very economical.  If a good quality dish is a goal for your family meal, I will now introduce a mackerel stew recipe with pineapple and tomato.  I will use the spices that we can buy in the US supermarkets without having to go to Asian markets. Of course, if this fish is brought from the ocean and then immediately stocked with fresh ingredients or spices right there, then the taste will be spectacular. However, since we live modern, fast-paced lives, an important standard for us to follow is improving our daily healthy eating habits by preparing good healthy meals. This recipe will prove that point.

Ingredients:

1 large mackerel

Marinade ingredients:

1 shallot, chopped

2 garlic cloves, minced

1 tbs fish sauce

1/2 tsp salt

1 scallion

1/2 tsp chili powder

1 tsp blackstrap molasses

Stew sauce ingredients:

1 can of coconut water

1 tbs honey

1 tsp salt

1 tbs soy sauce

1/2 tsp black pepper

Other ingredients:

2 cups pineapple (I use the frozen)

1 large tomato, cut into wedges

2 green onions

2 tbs oil

Directions:

Wash, clean, and cut fish into 4 parts. Place fish in a solution containing salt, vinegar, and water (soak fish for 1 hour).

 This method will clean out the strong odors from the mackerel.

Place the minced garlic, chopped shallot, and green onion in a mixing bowl with the fish and the rest of the marinade ingredients, and marinate fish for a few hours or overnight.

Combine the stew sauce ingredients and set aside.

In a medium cast-iron pot, heat oil and fry the fish until brown (reserve the marinade to add later to avoid burning).

 Place pineapples and tomatoes on top of fish. Pour the stew sauce over and bring to boil. Simmer for 1 hour.

 During this time adjust the seasoning with more fish sauce, sugar, or salt to suit your taste. Add the green onions in the last 5 minutes.

Serve with rice.