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
Ingredients
- 1 red pepper deseeded
- 1 red onion peeled
- 1 large courgette
- 1 1/2 tbsp (1.5 tbsp) olive oil
- 1 tsp mixed herbs
- large pinch of salt and pepper
- 250 g (8.82 oz) dried couscous
- 450 ml (15.22 floz) 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.
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.
John Storeys @ John's Oven says
Mackerel’s love, mackerel’s life! This dish is splendid and in a combination with couscous gets a nice wholesome taste!
Corina says
I love tinned mackerel – Its one of my favourite fish so it’s nice to see a recipe using it! My picky children both love the mackerel in tomato sauce too.
Tanya says
Wow this looks good. I have never had mackerel before. It doesn’t look too hard to make if all you have to do is heat it up :) The couscous looks amazing too! I’ll have to add this to my menu next week. Thanks for the recipe Emily!