Skillet of Mackerel with Spicy Tomato Salad
A Mediterranean style dish with a very British Mackerel. Mackerel is one of the tastiest fishes whilst being surrounded by a spicy-sweet and zingy tomato salad.
30 minute meal - One-pan - Solo travel - Stove top meal
Ingredients
- 1 cup Tomatoes
- 2 fillets Mackerel
- 1/2 Green Pepper
- 1/2 Green Chilli
- 1/2 Red Onion
- 2 cloves Garlic
- 1 Handful Fresh Basil
- 1 splash Balsamic Vinegar
- Salt and Pepper
- 1/2 Lemon
Instructions
- Heat a skillet pan over a medium heat and add the red onion, pepper, chilli and garlic.
- Clear a space in the center of the skillet and place the Mackerel skin side down. Add the tomatoes and lemon wedges and season with salt and pepper. Splash a little balsamic over the tomatoes. Cook for 5 minutes.
- After the Mackerel has been on the heat for 5 minutes, flip the fish and add a handful of fresh basil Cook for a further 3 minutes and the serve with rice, pasta or cous cous.
Nutrition
Calories: 624kcalCarbohydrates: 21gProtein: 72gFat: 27gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 9gCholesterol: 160mgSodium: 306mgPotassium: 2025mgFiber: 5gSugar: 9gVitamin A: 1792IUVitamin C: 110mgCalcium: 141mgIron: 5mg
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