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
- If using fresh fillets, rinse and pat dry. Season lightly with salt and pepper. If using canned, drain and set aside.
- Heat olive oil in a pan over medium heat. Sauté onion until soft, then stir in garlic, bell pepper, and Scotch Bonnet. Cook until fragrant.
- Add tomatoes, tomato paste, oregano, thyme, Worcestershire sauce, sugar, and a pinch of salt and pepper. Pour in water or fish stock, then simmer for 8–10 minutes until slightly thickened.
- Gently place the mackerel into the sauce. Simmer fresh fillets for 6–8 minutes (or canned for 2–3 minutes) until heated through and infused with flavor.
- Discard thyme sprigs. Garnish with fresh herbs, then serve hot with rice, bread, or plantains.
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.