The simplicity of fresh fish paired with vibrant Mediterranean ingredients is such a tasty combination. Mackerel with Tomatoes is a dish that champions freshness, balance, and ease – it’s perfect for both quick weekday meals and slow, soulful dinners that transport you to sun-drenched coastal towns.
Why Mackerel?
Mackerel is often underrated, but this oily fish is a nutritional powerhouse – high in omega-3 fatty acids, protein, and essential vitamins. It’s a fish that tastes like the sea but pairs beautifully with bold flavours, particularly the zesty punch of lemon and the sweet acidity of ripe tomatoes.
For anyone hesitant about cooking fish, mackerel is forgiving. It’s firm, flavourful, and cooks quickly, making it ideal for those who want to make a satisfying meal without the fuss.
A Mediterranean Symphony on Your Plate
The magic of this dish lies in its simplicity. Start with a handful of basic ingredients: mackerel fillets, tomatoes, garlic, and olive oil. They’re combined with lemon juice – the unsung hero of Mediterranean cooking. Its acidity enhances the mackerel’s natural richness while balancing the sweet tang of ripe vine tomatoes. A sprinkling of black pepper adds just enough warmth to elevate the flavour profile.
The key here is freshness. Using ripe, in-season tomatoes makes all the difference. Dice them, core them, and let their juices mingle with garlic and olive oil to create a delicate, rustic sauce. It’s the kind of preparation that doesn’t need precise measurements or hours of effort – just instinct and good ingredients.
Baking: Easy and Effortless
Forget fiddling over a hot pan. By baking the fish, you achieve tender, flake-apart fillets infused with the bright citrus and garlicky tomato mixture. The heat works its magic, softening the tomatoes and melding their juices with the olive oil, creating a light but deeply flavourful sauce.
In just 20 minutes, the mackerel emerges from the oven: opaque, aromatic, and ready to be devoured. There’s no need for elaborate garnishes – a sprinkling of parsley adds freshness, while wedges of lemon encourage that extra zing with every bite.
Serving Suggestions: Rustic and Refined
This dish is versatile and unfussy, the perfect example of how food can be both comforting and elegant. Pair it with slices of crusty baguette, perfect for mopping up the rich juices. Alternatively, for a lighter twist, serve it alongside a crisp, mixed green salad dressed with a drizzle of olive oil and a pinch of sea salt.
Whether shared at a casual lunch or presented for a date-night dinner, Mackerel with Tomatoes brings a sense of effortless luxury to the table. It’s honest food: vibrant, wholesome, and bursting with Mediterranean charm.
So, if you’re yearning for flavours that sing of sunlit shores and breezy afternoons, let this dish be your escape. One forkful of mackerel – soaked in garlicky tomato juices, kissed by lemon, and topped with fragrant parsley – will take you straight to the heart of summer, no matter the season.
Mackerel with Tomatoes
Mackerel with Tomatoes is a vibrant Mediterranean-inspired dish that combines tender, oven-baked mackerel fillets with a zesty mix of ripe tomatoes, garlic, olive oil, and fresh lemon juice. The flavours are light yet rich, balancing the fish's natural richness with the bright acidity of citrus and sweetness of tomatoes. Simple to prepare and beautifully served with crusty bread or a fresh green salad, it’s a perfect blend of elegance and rustic charm.
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Servings: 4 People
Calories: 324kcal
Ingredients
- 400 g mackerel fillets fresh pin-boned
- 1 tbsp olive oil
- 2 medium lemons juiced
- 1 large lemon cut into wedges
- 3 cloves garlic chopped
- 5 medium vine tomatoes cored, seeded, and diced
- 12 bunch flat-leaf parsley roughly chopped
- freshly ground black pepper
- 1 large baguette sliced to serve (optional)
Instructions
- Preheat the oven to 180°C (160° fan)/ gas 4.
- Arrange the mackerel fillets in an oval baking dish or ovenproof pan.400 g mackerel fillets
- Whisk together the olive oil, lemon juice, chopped garlic, and diced tomatoes in a mixing bowl. Season with some freshly ground black pepper.1 tbsp olive oil, 2 medium lemons, 3 cloves garlic, 5 medium vine tomatoes, freshly ground black pepper
- Spoon the mixture over the fish. Bake for 15-20 minutes until the mackerel is firm to the touch and opaque in appearance.
- Remove from the oven and let stand briefly before sprinkling with some chopped parsley and serving with lemon wedges and the warmed baguette slices on the side, if desired.1 large lemon, 12 bunch flat-leaf parsley, 1 large baguette
Notes
Recipe tips
Serve with a mixed salad instead of bread for a low-carb version.
Serve with a mixed salad instead of bread for a low-carb version.
Nutrition
Calories: 324kcal | Carbohydrates: 29g | Protein: 28g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 47mg | Sodium: 238mg | Potassium: 1848mg | Fiber: 10g | Sugar: 8g | Vitamin A: 15766IU | Vitamin C: 294mg | Calcium: 307mg | Iron: 13mg
