Mackerel and roasted vegetable couscous

If you’re looking for a delicious, quick, affordable, nutritious fish dish for your next family meal, try making this flavour packed Mediterranean vegetable couscous topped with creamy mackerel in a rich tomato and roasted onion sauce.

Princes Mackerel comes already prepared and boned, all you need to do is warm it through and serve. And at around £1.75 per can, it’s an incredible affordable way to get long chain Omega 3 fatty acids into your family’s diet, which may help keep your heart healthy and reduce the likelihood of heart disease.

Here’s how to make this tasty fish dish.

Ingredients

• 1 red pepper, deseeded
• 1 red onion, peeled
• 1 large courgette
• 1 1/2 tbsp olive oil
• 1 tsp mixed herbs
• large pinch of salt and pepper
• 250g dried couscous
• 450ml boiling water
• 1 vegetable stock cube
• 2 190g tins of Princes Mackerel Boneless Fillets in a Rich Tomato & Roasted Onion Sauce
• Dill, to garnish (optional)

Instructions

Preheat the oven to 200C (180C fan).

Cut the pepper, onion and courgette into inch chunks. Place them on a large baking tray, add the oil, herbs, salt and pepper and mix through.

Ensure the veggies are spread out in a single layer and then roast in the oven for 15 minutes until soft and just beginning to caramelise.

While the veggies are in the oven, prepare the couscous in a pan with the water and stock cube. Stir briefly, bring up to the boil, then turn off the heat, cover and leave for 10 minutes. Tip the cooked veg into the couscous and fluff through with a fork. Cover again.

Warm the mackerel according to packet instructions (it only takes 90 seconds in the microwave) – each tin contains two pieces of fish.

Serve the couscous onto the plates, then top with one piece of mackerel per person. Garnish with dill and serve!

And here’s that recipe again in an easy, printable format:

5.0 from 1 reviews

Mackerel and roasted vegetable couscous

 

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Prep time

15 mins

Cook time

20 mins

Total time

35 mins

 

Mackerel in rich tomato sauce on a bed of roasted Mediterranean vegetable couscous.

Author: Emily Leary

Recipe type: Lunches and quick-cook meals

Serves: 4

Ingredients

• 1 red pepper, deseeded
• 1 red onion, peeled
• 1 large courgette
• 1½ tbsp olive oil
• 1 tsp mixed herbs
• large pinch of salt and pepper
• 250g dried couscous
• 450ml boiling water
• 1 vegetable stock cube
• 2 tins of Princes Mackerel Boneless Fillets in a Rich Tomato & Roasted Onion Sauce
• Dill, to garnish (optional)

Instructions

1. Preheat the oven to 200C (180C fan).
2. Cut the pepper, onion and courgette into inch chunks. Place them on a large baking tray, add the oil, herbs, salt and pepper and mix through. Ensure the veggies are spread out in a single layer and then roast in the oven for 15 minutes until soft and just beginning to caramelise.
3. While the veggies are in the oven, prepare the couscous in a pan with the water and stock cube. Stir briefly, bring up to the boil, then turn off the heat, cover and leave for 10 minutes. Tip the cooked veg into the couscous and fluff through with a fork. Cover again.
4. Warm the mackerel according to packet instructions (it only takes 90 seconds in the microwave) - each tin contains two pieces of fish.
5. Serve the couscous onto the plates, then top with one piece of mackerel per person. Garnish with dill and serve.

3.4.3177

This is a commissioned post for Princes.