Ghetto tinned Mackerel Stew - a hallmark of folks "of color" in the USA during the Segregation period.
Cheap as, perfect with a side of hominy grits (polenta in this case, with heaps of butter). Less than $2 a serve.
large onion
1/3 bunch celery
some hand picked chillies
stock (or use stock cube)
tomato paste
TBSP lard - I use coconut oil.
2 large tins of Woolworths plain Mackerel (not the one in tomato sauce) - drained and flaked
finely chop the veggies and saute in lard till tender
Add two cups of stock and a heaped tbsp tomato paste
cover and simmer for 20 mins
add drained and flaked mackerel and simmer an additional 10 mins
Theoretically this
should taste like shyte, but it's surprisingly tasty. Having it for brekky now.
Mackerel is only $2 a can at Woolies, it's wild caught Jack Mackerel from the Eastern Pacific / American coasts. Great source of omega 3 and because it's low down in the food chain it has very low levels of mercury compared to Tuna etc.