MINT BAKED MACKEREL


Put mackerel back on the menu with this tasty Mediterranean dish! The fish
is served on a flavoursome and colourful bed of tomato salad. 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.

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.ƌ

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