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.
• 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.