Grilled mackerel with tomato and bean sauce
Background
Mackerel is one of the cheapest and healthiest fish around and it’s sustainable - and yet it’s still not very popular! This grilled mackerel with tomato and bean sauce might change your mind (if it needs changing!), as it’s incredibly easy to make (ready in max 20 minutes), and it’s so delicious and healthy. I served it with a green salad.
Ingredients
- 2 Tbsp olive oil
- 1 onion
- 2 cloves of garlic
- 4 ripe tomatoes
- 2 sprigs of thyme, leaves only
- ½ tsp light cane sugar
- 1 can of beans (400 ml)
- 4 mackerel fillets
- About 1 tsp sweet paprika
Instructions
- Finely chop the onion and garlic. Chop the tomatoes into small cubes. Drain and rinse the beans, drain again.
- Heat half of the oil in a frying pan, add the onion and cook for 5 minutes. Add the garlic, then after 1 minute, the chopped tomato pieces and the thyme leaves. Cook for about 10 minutes over low heat until you get a thick sauce.
- Add the sugar and beans, then season with salt & pepper to your liking. Simmer gently.
- Meanwhile, wash and dry the fish, then rub with oil and the paprika.
- Heat your grill/BBQ or griddle pan and cook for 2-3 minutes on each side, until charred and cooked through. Squeeze lemon juice over the fillets during the cooking.
- Season with salt and pepper and serve with the bean sauce.
Tips
- You can use any canned beans you like!
- Add a pinch of dried chillies to the sauce if'd like it to have a kick.
Categories
- Meal Type: - Budget - Everyday - Grill - Lunch - Main - Quick & Easy - Supper
- Cuisines: - Italian
- Ingredients: - Beans - Oily Fish
- Health and Diet: - Combination - Dairy Free - Diabetic - Egg Free - Gluten Free - Healthy - Low Carb - Nut Free - Semi-vegetarian
- Skill Levels: - Easy
You might also like
Recent Recipes
-
Sweet potato and lentil stew with sausages
One-pot dishes are perfect for laid-back family meals. This sweet...
Recipe by Dinna | -
Rice with sweet potatoes and beans
This rice with sweet potatoes and beans is a vegan...
Recipe by Wholeness | -
Broccoli, green pea and parsnip soup
This broccoli, green pea and parsnip soup is on the...
Recipe by Wholeness | -
Grilled asparagus with mustard and dill sauce
This grilled asparagus with mustard and dill sauce is a...
Recipe by Dinna |
Site Search – use quotes ” ” for an exact phrase match
Recent Posts
-
How to make kefir
The exact origin of kefir remains shrouded in mystery, but...
Post by Dinna | -
Egg muffins
Breakfast is often considered the most important meal of the...
Post by Dinna | -
Christmas Croissant
I always make Christmas Croissant on Christmas day or Boxing...
Post by Pudding Pie |