Baked mackerel with tangy tomato, red onion & basil
Waitrose and Partners

Baked mackerel with tangy tomato, red onion & basil

An easy way to incorporate oily fish into your diet. The sweet sourness of the  dressing works well against the smoked mackerel. Serve with bread to mop up the juices.

1 of your 5 a day
  • Serves2
  • CourseLunch
  • Prepare10 mins
  • Cook10 mins
  • Total time20 mins

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Ingredients

  • 2 tsp olive oil
  • 2 Essential Smoked Mackerel Fillets
  • 15g basil sprigs, picked from a basil pot
  • 2 tomatoes
  • 1 small Essential Red Onion, thinly sliced
  • 2 tsp caster sugar
  • 1 tbsp essential white wine vinegar
  • 30g Cooks’ Ingredients Sun Dried Tomato Paste

Method

  1. Preheat the oven to 200ºC, gas mark 6. Brush the base of a small roasting tin with a dash of the oil. Place the fish side by side in the tin, skin-sides down, and bake for 10 minutes.

  2. Reserve plenty of the smaller basil leaves and tear the rest into pieces, discarding the stalks. Halve the tomatoes. Using a teaspoon, scoop the pulp into a sieve set over a bowl to catch the juice. Use the back of the teaspoon to press as much juice as you can out of the tomato pulp. Slice the tomato flesh.

  3. Heat the remaining oil in a saucepan and fry the onion for 1 minute. Stir in the tomato juice, tomatoes, torn basil, sugar, vinegar, tomato paste, 4 tbsp water and a little black pepper. Heat through for 1 minute, or until the basil has wilted. Move the mackerel to plates, top with the tomato and onion mixture and serve scattered with the reserved basil leaves.

Cook’s tip

Tagliatelle, spaghetti or linguine would also make a good accompaniment; flake the fish and fold everything through.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,009kJ/ 484kcals

Fat

36g

Saturated Fat

7.5g

Carbohydrates

15g

Sugars

13g

Fibre

3g

Protein

22g

Salt

1.4g

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