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.
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 sauce.
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.