Denise says:

Put mackerel back on the menu with this tasty Mediterranean dish. The fish is served on a flavoursome and colourful bed of tomato salas. It is quick and easy to make and moreover is extremely good for you. I like to serve it with a lemon cous cous or lemon scented crushed new potatoes.


Mackerel contains omega 3 essential fatty acids as well as selenium, vitamin B12, niacin and is also low in sodium. Regular consumption of oily fish helps to lower blood pressure, heart disorders and strokes. It helps to regulate metabolism, strengthens the immune system and improves the overall body functions.


When buying mackerel choose fish that is firm and bright, gills should be clean and the skin moist with shiny scales. Ideally this fish should be eaten within a couple of days because its skin disintegrates quickly.


Preparation Time: 10 minutes
Cooking Time: 20 minutes
Serves: 2 people

Ingredients:

4 fillets of mackerel – skin on

250g cherry tomatoes – roughly chopped

1 red pepper – de seeded and roughly chopped
2 teaspoons Dijon mustard
4 tablespoons extra virgin olive oil
2 red onions – peeled and finely chopped
4 sun dried tomatoes on extra olive oil- roughly chopped
8 sprigs of fresh mint
Salt and freshly ground black pepper


Garnish: 1 lemon – sliced, sprigs of thyme

Method

1) Pre heat the oven to 180 C/ 350 F/ Gas mark 4.
2) Mix together the mustard, sun dried tomatoes, onions, pepper, 2 tablespoons of extra virgin olive oil, cherry tomatoes and mint. Place on the base of an ovenware dish.
3) Season the mackerel fillets with salt and freshly ground black pepper.
4) Put the mackerel fillets skin side down on top of the tomato mixture and drizzle over the remaining olive oil.
5) Cover with baking parchment paper or foil and cook for 20 minutes.

To serve the stylish way: Garnish with sprigs of mint and a slice of lemon
Tagged in: Family Cooking, Fish, Mediterranean, Tomatoes