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Mackerel with tomatoes


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This simple yet delicious fish stew is a healthy and satisfying winter warmer.
Serves
4
Prep
10 minutes
Cook
20 minutes
Each 205g serving contains (excludes serving suggestion)
KCal
277
Carbs
3.0g
Fibre
1.2g
Protein
18.8g
Fat
20.8g
Saturates
4.30g
Sugars
2.6g
Salt
0.39g
Portion Fruit & Veg
1
Ingredients
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Ingredients
4 fresh mackerel fillets, pin-boned
 (100g each)
1 tbsp olive oil

2 lemons, juiced, plus 1 extra lemon cut into wedges

3 garlic cloves, chopped

5 vine tomatoes, cored, seeded, and diced

1 large handful flat-leaf parsley, roughly chopped

freshly ground black pepper


baguette slices, to serve (optional
)
  1. Preheat the oven to 180°C (160° fan)/ gas 4.

  2. Arrange the mackerel fillets in an oval baking dish or ovenproof pan.


  3. Whisk together the olive oil, lemon juice, chopped garlic, and diced tomatoes in a mixing bowl. Season with some freshly ground black pepper.


  4. Spoon the mixture over the fish. Bake for 15-20 minutes until the mackerel is firm to the touch and opaque in appearance.


  5. Remove from the oven and let stand briefly before sprinkling with some chopped parsley and serving with lemon wedges and the baguette slices on the side, if desired.

Chefs tips
  • Serve with a mixed salad instead of bread for a low-carb version.

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