Pic of Provençal baked mackerel

Provençal baked mackerel

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Fish

Provençal baked mackerel

Main Serves 2 40 min
The Mediterranean diet is supposedly one of the healthiest in the world. Luckily, it's also one of the tastiest! This colourful representation is a real treat - try with a glass of rosé for that South of France holiday feeling.

Ingredients

  • 1 tbsp capers
  • 2 mackerel
  • oil for roasting
  • 1 courgette
  • 1 romano pepper
  • 2 garlic cloves
  • 1 rosemary stalk
  • 250g cherry tomatoes
  • 60g black olives
  • 1 tsp dried oregano
  • 100ml white wine
  • 1 lemon
  • salt and pepper
  • 150g white basmati rice
  • 1 pinch saffron
  • 15g parsley

Method

Prep time: 15 min
Cooking time: 25 min
  • Step 1

    Put the capers in a mug of cold water. Leave to soak. Preheat your oven to 190°C/Gas 5. Rinse the mackerel, particularly inside the cavities, then pat dry with kitchen paper.
  • Step 2

    Brush a large roasting tin (a non-stick one is ideal) with oil. Cut 3 shallow slashes down one side of each mackerel (approx. 1cm deep). Lay them slash-side up in the tin.
  • Step 3

    Slice the courgette into 2-3cm chunks. Deseed and slice the pepper into similar sized pieces.
  • Step 4

    Peel and finely chop the garlic. Finely chop ½ tbsp worth of rosemary leaves.
  • Step 5

    Spread the courgette, pepper, tomatoes, garlic and olives around each mackerel. Drain and scatter over the capers. Scatter over the rosemary and oregano. Pour over the wine and drizzle with a little oil. Squeeze a little lemon juice (approx. 1 tsp) over each mackerel. Season.
  • Step 6

    Bake for 20-25 mins., until the mackerel is cooked through (it will feel firm to the touch).
  • Step 7

    Meanwhile, boil a kettle. Rinse the rice in a sieve. Transfer to a saucepan. Add the saffron and a pinch of salt. Cover with 500ml boiled water. Cook on a low boil for 10 mins, then remove from the heat, cover with a lid or plate and leave the rice to steam for a further 10 mins.
  • Step 8

    Roughly chop the parsley leaves.
  • Step 9

    Check the rice is tender (drain off any excess liquid) and the mackerel is cooked through. Serve the mackerel and veg with the rice, sprinkled with parsley.

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