Mackerel in Tomato Sauce: A Comforting and satisfying recipe for a cold night

Just another quick and easy dish, once your confident you can then play and mix what flavour suites you or others. This was influenced mainly by north african spices. As I feel the aromas and flavour profiles really work well with fish. Baked fish is so simple and probably the easiest way to cook fish as you don’t even need to watch it that much.

Being a member of the oily fish group, packed with omega -3 and -6 fatty acids. It also has a low mercury count so you can eat allot more of this fish without going over your weekly or RDA mercury intake as it can lead to cases of mercury poisoning and other complications. Its a great source of protein, and found to lower blood pressure within men. As I am not a certified nutritionist, yet. I wouldn’t recommend eating fish everyday. Specially in mass amounts.

You’ll need.

2 Whole, Mackerel

1/2, Red peppers

10g, Ginger

2 Garlic Cloves

1/2, Onion

200g, Chopped tomato

1 Tbsp, Tomato pureé

100g, Veg stock



Handful of Parsley

1/2 Tsp, Paprika

1/2 Tsp, Cumin

1/2 Tsp, Mustard seeds

1/2 Tsp, Cinnamon

1/2 Tsp, Turmeric

  1. Prepare your mis en place and wash the fish thoroughly and pat dry. (Pre heat the oven 180)
  2. Heat up a pan or a pot on medium heat. Once hot enough add the aromats (onion and garlic) and fry for 2 min, then add the peppers and butter. Fry for a further 4-5min (while on medium low heat.)
  3. Add in the spices, stir for a 1-2min then add the chopped tomatoes and veg stock. Season and Bring to the boil then turn off.
  4. Pour the sauce into a oven trey, and gently place the mackerel in the trey of sauce. Cover with kitchen foil and place in the oven for around 12mim (make sure to turn on half way through cooking).
  5. Once that is done remove the kitchen foil place back in the oven and turn the heat up to cook for a further 2-3min. (This will give it a nice crispy finish)
  6. Garnish with parsley and serve. I served mine with saffron rice, but cous cous, potatoes, roti/chapati is equally fine.

Please like and share, let me know how it goes.


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