Mediterranean Mackerel

4 x 350g (12oz) Whole mackerel or herring, cleaned and heads removed
1 x 15ml spoon
(1 tablespoon) Olive oil
1 Onion, finely sliced
1 Clove garlic, crushed
1 Red pepper, deseeded and chopped
2 Medium courgettes, sliced
1 x 400g (14oz) Can chopped tomatoes
1 x 5ml spoon
(1 tablespoon) Dried basil or fresh chopped basil to taste
Salt and black pepper
OR
1 x 400g (14oz) Can ratatouille


Preheat oven to 190ºC/375ºF, Gas Mark 5

1
Heat the oil in a pan, cook the onion and garlic until soft.

2
Add the pepper, courgettes, tomatoes and basil. Season and cook for 2-3 minutes.
3 Pour into an ovenproof dish. Arrange the mackerel on top.
4 Cover and bake for 25 minutes. Serve with baked potatoes.
Serves 4
Nutritional Values per portion (approx)
854 Kilocalories 70g Protein 60g Fat 9g Carbohydrate 2g Fibre

Posted in: fish