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

Nutritional Information:

Each 205g serving contains (excludes serving suggestion)

KCal: 277
Carbs: 3.0g
Fibre: 1.2g
Protein: 18.8g
Fat: 20.8g
(Medium)
Saturates: 4.3g
(Medium)
Sugars: 2.6g
(Low)
Salt: 0.39g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

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.

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