Grilled mackerel and tomatoes on toast

Grilled mackerel and tomatoes on toast recipe

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Served on a bed of sweet cherry tomatoes in a zingy lemon and caper drizzle, this quick and easy fish supper is the perfect early autumn meal. The fresh mackerel fillets are cooked on a hot griddle pan for a subtle, smokey flavour. See method

  • Serves 4
  • 5 mins to prepare and 10 mins to cook
  • 452 calories / serving

Ingredients

  • 50ml (2fl oz) extra-virgin olive oil, plus extra for brushing
  • 200g cherry tomatoes, halved
  • ½ lemon, juiced
  • 2 tsp red wine vinegar
  • 1 tbsp capers
  • handful parsley, chopped
  • handful mint, chopped
  • handful basil, chopped
  • 4 mackerel fillets
  • 4 thick slices sourdough bread, toasted
  • 85g bag watercress

Each serving contains

  • Energy

    1880kj
    452kcal
    23%
  • Fat

    32g 45%
  • Saturates

    6g 29%
  • Sugars

    3g 3%
  • Salt

    1.4g 24%

of the reference intake
Carbohydrate 20.1g Protein 20.6g Fibre 2.5g

Method

  1. Heat the oil in a small pan. Add the tomatoes and drizzle with the lemon juice and vinegar. Cook for 5 minutes. Season well, then stir in the capers and herbs. Set aside.
  2. Heat a griddle pan until hot. Brush the mackerel fillets with a little oil and season. Griddle for 3 minutes, skin-side down. Turn and cook for 1 further minute, until cooked through.
  3. Top each slice of toasted bread with some of the tomatoes and dressing, followed by a mackerel fillet and some watercress. Add the remaining tomatoes or serve them on the side.

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