Name: Mackerel with tomatoes
Prep time: 10 minutes
Cook time: 20 minutes
Yield: 4
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 )

This simple yet delicious fish stew is a healthy and satisfying winter warmer.

Serves

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

4.3g

Sugars

2.6g

Salt

0.39g

Fruit/Veg Portion

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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 )

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Method

Step 1

Preheat the oven to 180°C (160° fan)/ gas 4. 

Step 2

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

Step 3

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

Step 4

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

Step 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. 

Recipe tips

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

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Mackerel with tomatoes

Ingredients