Rosemary Baked Mackerel image
   
4 x 170g (6oz) mackerel fillets, fresh or defrosted
1 small onion, thinly sliced
1 medium sized apple, cored and thinly sliced
4 medium tomatoes, skinned and chopped
300ml (10 fl oz) fish or chicken stock
sprig of rosemary
salt and black pepper
dash or Worcestershire sauce

Preheat the oven to 190°C/375°F, Gas Mark 5

Place the onion, apple, tomatoes and stock into a saucepan.  Add the rosemary, seasoning and Worcestershire sauce.  Bring to the boil, cover and cook for 10 minutes.

Fold the fish in half with skin side out and place into an ovenproof dish.

Pour the sauce over the fish.  Cover with foil and bake for 20-25 minutes.

Serve hot with boiled rice and rocket salad.

Serves 4

Nutritional vales per portion

  • 410 kilocalories
  • 33g protein
  • 28g fat
  • 7g carbohydrate
  • 1g fibre

Issued by:
Alison Laing/Lynn Railston
3x1
T: 0141 221 0707
E: alaing@3x1.com lrailston@3x1.com

Copy written by Julie Dean BSc (Hons) SRD FRSH R.Nutr | Designed by Almond