Thankfully my son loves fish and I’m so pleased. I love fish too but my husband is not the biggest fan. He will eat it but it’s not his favourite. Although, he will eat scampi, chips and baked beans in a restaurant. Anyway, Ted and I enjoyed this dish when we ate it. Fish is such a great food for the body and when eaten in moderation can help us enormously.
Mackerel is an oily fish that is highly recommended for a healthy diet. It is rich in essential oils, vitamins and minerals. Omega 3 and 6 fatty acids occur in high quantities in this fish. Mackerel also contains vitamin A, B6, B12, C, D, E and K. Various minerals also occur in high quantities in this fish. These include, calcium, iron, magnesium, phosphorous, potassium, sodium and selenium. Oily fish such as salmon, sardines and mackerel are said to help against cardiovascular disease, prostate cancer, age related vision loss and dementia.
This fish dish was made on the hob and it is very quick and easy. It’s like my Jamie Tuna Pasta recipe. They eat lots of oily fish in countries like Japan and studies have shown the Japanese are the happiest nation on the planet. Bring on the oily fish, that’s what I say.
- Sharp knife
- Chopping board
- Large frying pan
- Saucepan for the rice
- Wooden spoon
- Mackerel fillets x 500g (skinless and boneless)
- Tinned Tomatoes x 2 400g tins
- Vegetable stock or chicken stock x 250mls
- Onion x 1 small
- Courgette x 1 large
- Red pepper
- Cayenne pepper x 1/2 – 1 tsp
- Ground Cinnamon x 1/2 tsp
- Herbs du provence or mixed herbs x 1 tsp
- Lime x 2 juice and zest
- Fresh Coriander x 1 handful
- Salt and pepper to taste
- Olive oil for the pan
- Spinach x 1 bag
- Brown rice pasta x 200g (or pasta of your choice).
- Start by slicing the onion, pepper removing the seeds and stalk and courgette.
- Next chop the coriander and set aside.
- Then zest the limes and squeeze the juice using the fork and set side again.
- Put the frying pan on a medium to high heat.
- Add enough oil to the pan to cover the base.
- 30 minutes before serving chop the mackerel into pieces and add to the cooker.
- When the pan is hot add the onion and fry until translucent.
- Next add the peppers and the courgettes.
- Fry for a further 2 – 3 minutes.
- Then add the tomatoes and the chicken or vegetable stock.
- Sprinkle over the cayenne pepper, cinnamon and herbs du provence.
- Finally add in the zest and juice of the limes.
- Leave to simmer for about twenty minutes or so.
- Meanwhile cook the pasta, drain and set to one side.
- Remove the skin from the fish with the fish knife (or ask the fish monger to do this for you) and cut into 1 cm pieces.
- Add to the simmering sauce and cook until the fish starts to flake.
- Put the chopped coriander in and stir.
- Open the bag of spinach, wash and add to the sauce until it wilts.
- Take the sauce off from the heat and add the pasta.
- Serve and enjoy.
Spicy Mackerel Pasta was a quick, easy and simple meal. I prepared the vegetables the night before so all I had to do was put the pan on the heat. Then it’s simply just heat the food up and to me, it no longer feels like a huge task. I put yogurt in Ted’s as it can be too hot for him with the cayenne pepper but he does love it. Even my husband ate this meal and enjoyed it. If it is too spicy you can add yogurt to it. However you decide to eat this meal, as always, please enjoy.