Mackerel rundown
Nutrition Facts
each servingIngredients
all 13 types- 1tsp olive oil
- 1 large onion, peeled and diced
- 2 fat garlic cloves, peeled and crushed
- 1tsp fresh thyme leaves
- 1tsp paprika
- 1tsp ground cumin
- 200ml light coconut milk
- 2 ripe tomatoes, chopped
- 1 red pepper, cored, deseeded and cut into chunks
- 1 yellow pepper, cored, deseeded and cut into chunks
- 1 scotch bonnet chilli
- 3 mackerel fillets (about 90g each)
- Small handful fresh flatleaf parsley (optional)
Directions
5 steps in totalHeat the oil in a large saucepan and fry the onion over a low heat for 4–5 minutes until softened but not coloured. Stir in the garlic, thyme, paprika and cumin and fry for 30–40 seconds stirring continuously until fragrant.
Add the coconut milk, 200ml water, tomatoes, peppers and butternut squash and stir well.
Stab the chilli a few times with a sharp knife and then push under the surface of the coconut milk. Bring to the boil, then simmer uncovered for 15 minutes.
Cut each mackerel fillet into four or five pieces and scatter over the top of the sauce. Cover and simmer for a further 10 minutes until the fish is thoroughly cooked through.
Discard the scotch bonnet – or if you are feeling brave, discard the stalk and seeds, mash the flesh and stir back into the stew. Scatter over the parsley if liked, and serve immediately.
