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Mackerel and courgette frittata recipe

Mackerel and courgette frittata recipe

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This one-pan frittata is studded with colourful veg along with great-value and nutritious tinned mackerel. Lovely for lunch or a light summer dinner, served with a fresh green salad. See method

  • Serves 4
  • 35 mins
  • 349 calories / serving
  • Gluten-free
  • Dairy-free


  • 3 tbsp olive oil
  • 567g tin new potatoes, drained, dried and cut into 2-3cm pieces
  • 1 red onion, finely diced
  • 1 courgette, quartered lengthways and finely chopped
  • 6 eggs, beaten
  • 10g fresh basil, roughly chopped
  • 125g tin mackerel in rapeseed oil, drained and flaked into bite-sized pieces
  • 1 tsp smoked paprika
  • 130g bag shredded iceberg lettuce
  • ½ cucumber, quartered lengthways and finely chopped
If you haven't got any new potatoes, try dicing a large white potato instead

Each serving contains

  • Energy

  • Fat

    22g 32%
  • Saturates

    5g 23%
  • Sugars

    4g 4%
  • Salt

    1g 16%

of the reference intake
Carbohydrate 17.1g Protein 18.6g Fibre 2.7g


  1. Preheat the oven to gas 4, 180°C, fan 160°C. Heat 1 tbsp oil in an ovenproof, nonstick frying pan over a high heat. Fry the potatoes for 5-6 mins, turning occasionally, until golden. Season, transfer to a plate and set aside.
  2. Add another 1 tbsp oil to the pan, then fry the onion and courgette with a pinch of salt for 5-6 mins until softened, reducing the heat if they start to catch.
  3. Meanwhile, season the beaten eggs and stir through the basil.
  4. Return the potatoes to the pan with the flaked mackerel and paprika, stir everything together, then pour over the egg mixture. Cook over a low-medium heat for 3-4 mins until fairly set on the bottom. Bake in the oven for 12-15 mins until just set. Gently loosen the edges with a spatula, then slide onto a plate.
  5. Put the lettuce and cucumber in a bowl, season and drizzle over the remaining oil; toss together. Cut the frittata into wedges and serve with the salad and a good grinding of black pepper.

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