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 mackerel and roasted vegetable couscous.

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 (8.81 oz) dried couscous
• 450ml (15.22 floz) boiling water
• 1 vegetable stock cube
• 2 190g (6.7 oz) tins of Princes Mackerel Boneless Fillets in a Rich Tomato & Roasted Onion Sauce
• Dill, to garnish (optional)

Instructions

Preheat the oven to 200C/400F (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 mackerel and roasted vegetable couscous recipe again in an easy, printable format:

Mackerel and roasted vegetable couscous

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4

Author: Emily Leary

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

Print Recipe Pin Recipe

Metric - Ounces

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
• 250 g dried couscous
• 450 ml 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

• Preheat the oven to 200C/400F (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.

* Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published.

Course: Lunches and quick-cook meals

Keywords: couscous, fish

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Find more tasty fish dishes at princes.co.uk, or try my spicy tomato mackerel with rice?

This mackerel and roasted vegetable couscous recipe is a commissioned post for Princes.