Sweet potatoes with Baked Mackerel

Baked Mackerel with sweet potatoes is so simple and packed with nutrition goodness. I sometimes weave my meals around  foods in season which is one way nature helps to ensure we consume fresh foods. This way I can guarantee that in  addition to ensuring good nutrition I also spend  less on food ingredients .

Sweet potato is one carbohydrate food that we tend to ignore even when it is in season. Sweet potato is packed with so much nutritional goodness you cannot imagine. It contains vitamin B6, Potassium,Manganese,VitaminC ,VitaminE and Beta -Carotene
Vitamin B6 helps keep the walls of our blood  vessels flexible and healthy which allows blood to flow freely.
Potassium on the other hand plays an important role in lowering blood pressure .It is also helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.
With vitamins C and E you can be sure of healthy looking skin and hair.

You certainly have enough reason to include Sweet Potatoes in your meal.
I  stopped by at one of those Sunday markets after church service and stumbled on some Shoko , “the none agric version” (contains less water ) , naturally Efo Riro came to mind. With some Sweet Potato at home this dish was bound to be featured. So paired with baked Mackerel,I have created an interesting and simple dish that you will enjoy

Recipe for Sweet Potatoes with baked Mackerel (serves4)

2 Mackerel fish
2 cloves garlic (crushed)
2 teaspoons ground Ginger
1 teaspoon dry pepper( to season fish)
2 table spoons vegetable oil( for fish)
1 medium bunch Shoko leaves
3 pieces whole Tomato
3 pieces whole Pepper
2 cooking spoons tomato/pepper blend
11/2 medium size Onion
2cooking spoons Palm oil
2 tablespoons ground Crayfish
Seasoning to taste
Salt to taste

Method
1, Fillet the fish by slipping your knife from the tail end, cut the fish very close to the central bone towards the head. Do this on the two sides
2, Season fish with dry pepper, seasoning, a little grated onion , drizzle on the oil and salt to taste . Allow to stand for 15minutes or more and bake in oven at medium heat for 20 minutes
3, Meanwhile, chop remaining onion, tomato and pepper
4, Heat the palm oil and fry starting with the onion then pepper and tomato
5,  Add the blended tomato, seasoning and crayfish powder and continue to fry till dry.
6, Pick, wash and chop Shoko.
7, Blanch in hot water for 2 minutes drain or squeeze out the water and add to the tomato sauce. Taste for seasoning and correct.
8,Stir well into the tomato sauce and cook for 3 minutes
9,Serve the vegetable stew with the baked Mackerel fish and fried Sweet Potato cubes