Mackerel & vegetable tray bake

mackerel fillets

🥗Healthier: trout fillets

💰Cheaper: canned mackerel

Canned mackerel is more affordable and still provides similar flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is less expensive and works well for baking.

fresh parsley

🥗Healthier: fresh cilantro

💰Cheaper: dried parsley

Dried parsley is a cost-effective option with a longer shelf life.

zucchini

🥗Healthier: yellow squash

💰Cheaper: cucumbers

Cucumbers are often cheaper and can add a refreshing crunch.

Prepare the mackerel fillets, keeping the skin on and pinboned if desired.

In a bowl, prepare the dressing by combining 2 spoonfuls of sweet chili sauce, soy sauce, ginger, and smoked paprika.

Zest and juice a lime, adding both to the dressing mixture, then mix well.

Cut the red and yellow bell peppers into large cubes, removing the seeds.

Slice the courgette into thick slices.

Peel and halve the red onion, keeping the root intact for easier cutting.

In a large bowl, combine the bell peppers, courgette, and red onion with olive oil, salt, and pepper, tossing to coat.

Spread the vegetable mixture evenly on a baking tray, creating a bed for the mackerel.

Add whole garlic cloves to the tray without peeling them.

Par-cook baby potatoes by steaming or boiling for 6-7 minutes, then cut in half and toss with olive oil and salt before adding to the tray.

Arrange the par-cooked potatoes around the vegetables on the tray.

Place fresh thyme sprigs over the vegetables.

Make incisions in the mackerel fillets to allow the dressing to penetrate, then place them on top of the vegetables.

Drizzle the prepared dressing over the mackerel and vegetables, ensuring even coverage.

Sprinkle a tiny touch of salt over the mackerel before baking.

Preheat the oven to 180°C (356°F) and bake for 18-20 minutes, or until the mackerel is cooked through and the vegetables are tender.

Remove from the oven and finish with chopped fresh parsley before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens