Serves 2 | Prep time 15 mins | Total time 35 mins
As a nutrition student I've become increasingly aware of my food choices over the past four years. Having the recommended two portions of fish a week can be difficult on a tight budget. Tinned mackerel is a great alternative to smoked or fresh mackerel and is usually half as expensive.
Packed with a range of plant bioactives, this Mediterranean mackerel recipe features tinned spicy tomato mackerel, on a bed of (lemon) quinoa with roasted pepper, courgette and red onion. The original recipe can be found on Prince's website, linked at the end of this post.
Ingredients
2 tins of mackerel in a spicy tomato sauce
1 Red onion, roughly diced
1 Red pepper, roughly diced
1/2 large courgette, roughly diced
1 tsp smoked paprika
1/2 tsp garlic salt
1 tsp black pepper
1 tsp dried mixed herbs
1 tbsp olive oil
1 Lemon, zest and juice
120g Quinoa
Recipe
Rinse the quinoa in cold water to reduce its bitter flavour, and boil according to pack instructions (approximately 20 minutes).
Preheat the oven to 200°C/180 fan/gas mark 6.
Roughly dice one red onion, red pepper and half a courgette and add to a roasting tin. Sprinkle over the paprika, salt, pepper, herbs and oil and toss to coat the vegetables.
Roast the vegetables for 15 to 20 minutes.
Once cooked, add the zest and juice of one lemon to the quinoa.
In a small frying pan, warm through the mackerel until steaming (approximately 3 minutes).
Combine the quinoa and roasted vegetables in two bowls.
Top the quinoa with the mackerel and sauce. If desired, finish with some additional lemon zest.
Prince's Recipe
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