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–+ servings

Skillet of Mackerel with Spicy Tomato Salad

Pescatarian
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.
5 from 1 vote
30 minute meal - One-pan - Solo travel - Stove top meal
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner, Lunch, Salad
Servings 1
Diet Pescatarian

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
Keyword Fish, Mediterranean, sea, seafood
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