Marvellous mackerel!

Spicy Mackerel

The humble mackerel is a delicious, cheap and super healthy fish, packed full of essential fats to help beat those winter blues. There are many ways to cook it, but this is one of my favourites.

Serves 2

• A little extra virgin olive oil

• 1 small onion, peeled and chopped

• 1 clove garlic, peeled and crushed

• 1 tsp ground cumin

• ½ - 1 tsp harissa or chilli powder

• 1 small red pepper, seeded and chopped

• 125g courgettes, diced

• 1 x small or ½ large tin toms

• 1 good sized mackerel (300-350g), cut into 2 fillets.

Preheat the oven to 180C/350F/Gas Mark 4

Heat the oil in a small heavy-based saucepan and stir-fry the onion and garlic with the cumin and harissa or chilli powder for 1-2 mins. Add the red pepper and courgettes and cook for another 2 minutes, stirring all the time.

Pour on the tomatoes and bring to the boil. Simmer for 10 mins, stirring from time to time.

Place the mackerel fillets on a non-stick baking tray and cover with foil. Bake in the oven for 10 minutes or until the fish is cooked through.

Arrange the fish on a serving of quinoa or wholewheat couscous and top with the sauce.