Mackerel In Tomato Sauce

This recipe for Mackerel in Tomato Sauce is great if you’re searching for a nutrient-dense yet simple food to eat.

It’s one of those dishes that comes together quickly without sacrificing taste or nutritional value. This recipe creates a hearty and filling supper by fusing the tartness of tomato sauce with the richness of mackerel.

It’s also quite inexpensive and perfect for weekday dinners because it only requires a few items to prepare.

How To Make Mackerel In Tomato Sauce?

Preparation Times: 10 minutes

Cooking Times: 25 minutes

Course: Main course

Cuisine: Mediterranean

Yields: Serves 4

Equipment Needed

• Large skillet or pan
• Cutting board
• Knife
• Measuring spoons
• Wooden spoon for stirring

Ingredients

• 4 fresh mackerel fillets (or 1 lb canned mackerel)
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 cups ripe tomatoes, diced (or one 14 oz can have crushed tomatoes)
• ½ bell pepper, chopped
• 1 Scotch Bonnet pepper, finely chopped or left whole for milder heat
• 1 teaspoon dried oregano
• 3 sprigs fresh thyme
• 1 tablespoon tomato paste
• 1 teaspoon Worcestershire sauce
• 1 teaspoon sugar (to balance acidity)
• Salt and pepper to taste
• ½ cup water or fish stock
• Fresh herbs for garnish (optional)

Instructions

Step-1. Heat the oil

In a large skillet heat the olive oil over medium heat. Make sure, the oil is hot before adding anything to prevent the ingredients from sticking.

Step-2. Sauté the onion and garlic

Add the chopped onion and sauté for 2-3 minutes until soft. Once translucent, stir in the minced garlic and cook for another minute, ensuring the garlic doesn’t burn.

Step-3. Add the vegetables and spices

Now, toss in the diced tomatoes (or canned crushed tomatoes), chopped bell pepper, and Scotch Bonnet pepper. If you want a milder heat, leave the pepper whole. Stir in the oregano, fresh thyme, tomato paste, Worcestershire sauce, and sugar. This combination gives the sauce depth, balancing acidity with sweetness.

Step-4. Simmer the sauce

Pour in water or fish stock, stir, and lower the heat. Let the sauce simmer for 10 minutes. This step allows the flavors to meld together, creating a rich, fragrant base for the mackerel.

Step-5. Cook the mackerel

Using a large non-stick skillet, heat cooking oil over medium-high heat. Add fish fillets and fry for a few minutes on each side until golden and crisp. Do not flip until it can freely move. Remove fish from oil and place on a wire rack to drain excess oil; set aside.

Step-6. Taste and adjust seasoning

After the mackerel is cooked, dip it in the hot sauce and cook for a little more time if needed. Taste the sauce and add more salt, pepper, or sugar as needed.

Step-7. Garnish

Once done, remove the thyme sprigs, and garnish with fresh herbs in your mackerel tomato.

Nutrition Facts Of Mackerel In Tomato Sauce

• Calories: 280
• Protein: 25g
• Fat: 16g
• Carbohydrates: 15g
• Fiber: 3g
• Sodium: 500mg

Serving Suggestions

✔ Over rice: A simple bowl of steamed white or brown rice complements the rich tomato sauce and mackerel is perfect.

✔ With pasta: Toss the sauce and mackerel with your favorite pasta for a Mediterranean-inspired dish.

✔ With crusty bread: Use thick slices of crusty bread to soak up the delicious sauce, or serve it as a side.

✔ On baked potatoes: Spoon the mackerel and sauce over a baked potato for a filling and nutritious meal.

✔ In a salad: If you’re looking for something lighter serve the mackerel and sauce over a bed of greens for a warm, protein-packed salad.

Tips and Variations

✔ Milder Sauce: For a milder version, leave the Scotch Bonnet whole during cooking and remove it before serving. This way, you get the flavor without the intense heat.

✔ Make it with Canned Mackerel: Canned mackerel works perfectly if you’re short on time. Just drain it first, and fold it gently into the sauce at the last minute.

✔ Add Vegetables: You can also add more vegetables like zucchini, eggplant, or spinach to bulk up the dish and add more nutrients.

✔ Change the Fish: Don’t have mackerel on hand? Try using sardines, cod, or even salmon for a different twist on the recipe.

Health Benefits Of Mackerel In Tomato Sauce

Omega-3 fatty acids

Mackerel is rich in omega-3s which are essential for heart health and can help reduce inflammation.

Protein

The high protein content of mackerel supports muscle growth and repair, making it a great choice for those leading an active lifestyle.

Vitamins and minerals

Mackerel is also a good source of vitamin D and B12 which support bone health and energy levels.

Special Note

When preparing mackerel, the fresher the fish, the better. Fresh mackerel has a mild, buttery taste which contrasts beautifully with the tangy tomato sauce. Look for firm, shiny skin and clear eyes when selecting fish.

FAQS

Conclusion

Mackerel in Tomato Sauce is a wonderful dish that brings together the richness of mackerel and the vibrant flavors of a tomato-based sauce.

It’s nutritious, easy to prepare, and versatile enough to pair with different sides.

I enjoy this recipe for both its simplicity and the bold flavors it offers. Try it once, and I’m sure it’ll become a regular in your meal rotation.

Mackerel In Tomato Sauce

Mackerel in Tomato Sauce is a flavorful, nutrient-packed dish that combines the rich taste of mackerel with the tangy sweetness of tomato sauce. This recipe highlights the natural oils of the fish, which blend beautifully with the tomato's acidity, creating a well-balanced meal. The dish is simple to prepare, making it an excellent option for a quick weeknight dinner. Packed with omega-3 fatty acids and vitamins, mackerel is a healthy choice, while the tomato sauce provides a burst of freshness.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 4

Calories 280 kcal

Equipment

• Large skillet or pan
• Cutting board
• Knife
• Measuring spoons
• Wooden spoon for stirring

Ingredients

  

• 4 fresh mackerel fillets or 1 lb canned mackerel
• 1 tablespoon olive oil
• 1 medium onion finely chopped
• 3 garlic cloves minced
• 2 cups ripe tomatoes diced (or one 14 oz can have crushed tomatoes)
• ½ bell pepper chopped
• 1 Scotch Bonnet pepper finely chopped or left whole for milder heat
• 1 teaspoon dried oregano
• 3 sprigs fresh thyme
• 1 tablespoon tomato paste
• 1 teaspoon Worcestershire sauce
• 1 teaspoon sugar to balance acidity
• Salt and pepper to taste
• ½ cup water or fish stock
• Fresh herbs for garnish optional

Instructions

 

• In a large skillet heat the olive oil over medium heat. Make sure, the oil is hot before adding anything to prevent the ingredients from sticking.
• Add the chopped onion and sauté for 2-3 minutes until soft. Once translucent, stir in the minced garlic and cook for another minute, ensuring the garlic doesn’t burn.
• Now, toss in the diced tomatoes (or canned crushed tomatoes), chopped bell pepper, and Scotch Bonnet pepper. If you want a milder heat, leave the pepper whole. Stir in the oregano, fresh thyme, tomato paste, Worcestershire sauce, and sugar. This combination gives the sauce depth, balancing acidity with sweetness.
• Pour in water or fish stock, stir, and lower the heat. Let the sauce simmer for 10 minutes. This step allows the flavors to meld together, creating a rich, fragrant base for the mackerel.
• Using a large non-stick skillet, heat cooking oil over medium-high heat. Add fish fillets and fry for a few minutes on each side until golden and crisp. Do not flip until it can freely move. Remove fish from oil and place on a wire rack to drain excess oil; set aside.
• After the mackerel is cooked, dip it in the hot sauce and cook for a little more time if needed. Taste the sauce and add more salt, pepper, or sugar as needed.
• Once done, remove the thyme sprigs, and garnish with fresh herbs in your mackerel tomato.

Notes

When preparing mackerel, the fresher the fish, the better. Fresh mackerel has a mild, buttery taste which contrasts beautifully with the tangy  tomato sauce. Look for firm, shiny skin and clear eyes when selecting fish.

Keyword Mackerel In Tomato Sauce, Tomato sauce,

Brazen

Welcome to Arora’s Sauce Recipe, where every drop tells a story of tradition, innovation, and a boundless love for culinary arts. My name is Brazen, and I am the founder and chief sauce creator at Arora’s Kitchen. Born into a family with a rich heritage of culinary arts, I grew up surrounded by the aromas of spices and the sounds of simmering pots, which ignited my passion for cooking from a young age.
Inspired by generations of culinary expertise, I embarked on a professional quest to capture these fleeting aromas and flavors in bottles of sauce that could bring a gourmet experience to every meal.
As the founder of Arora’s Sauce Recipe, my mission is to inspire your culinary adventures with the finest sauces. Whether you’re a professional chef or a home cook, our sauces are crafted to elevate your cooking with every spoonful.
Thank you for choosing Arora’s Sauce Recipe. Here’s to a journey filled with flavor, passion, and unforgettable meals.