Easy, healthier meals using no more than 10 ingredients* and all under 600 cals
Only £1.83 PER SERVING
*NOT INCLUDING OIL, SALT AND PEPPER
Only 595 CALORIES
Only 599 CALORIES
Only 424 CALORIES
Mackerel with braised veg
A medley of vitamin-rich veg teams up with pan-fried mackerel to create a nutritious supper. Not only is fresh mackerel budget-friendly, it’s also rich in omega-3 fatty acids and an excellent source of protein.
SERVES 2 GF DF
HANDS-ON TIME 15 mins
TOTAL TIME 30 mins
PER SERVING 552cals; 26g fat (5g sat fat); 28g protein; 13g fibre; 45g carbs (of which 12g sugars); 1.4g salt
◆ 1 tbsp olive oil, plus 1 tsp
◆ 1 red and 1 yellow pepper, sliced
◆ 1 leek or onion, thickly sliced
◆ 350g baby potatoes, cut into 4-5mm rounds
◆ 1 tsp dried thyme or oregano
◆ 300ml vegetable or chicken stock* (made using ½ stock cube)
◆ 1 tbsp white wine vinegar
◆ 100g frozen peas
◆ 1 x 180g pack of 2 mackerel fillets
1 Heat 1 tablespoon of oil in a deep frying pan on a high heat, add the peppers and stir-fry for 2-3 minutes until starting to colour. Add the leek or onion, potatoes and thyme or oregano, then pour in the stock, vinegar and add some seasoning. Bring to a simmer, cover the pan and simmer fairly briskly for 15 minutes or until the potatoes are tender. Remove the lid and add the peas, turn up the heat and cook, uncovered, for 5 minutes to bubble away most of the liquid.
2 While the vegetables finish cooking, place a medium frying pan on the hob to get hot. Pat the mackerel dry with kitchen paper then rub with 1 teaspoon of oil and season on both sides. Add to the pan, skin-side down and cook for 3-4 minutes on a high heat or until the skin is crisp and golden. Flip over and cook the other side for 1-2 minutes, or until the fish flakes.
3 Divide the braised veg between two plates, top with the mackerel and serve.
*Use gluten-free stock if required.
Only 552 CALORIES
Only £1.98 PER SERVING
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