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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 |