Mackerel & supersauce toast

Mackerel & supersauce toast

By
From
Superfoods
Serves
1
Cooking time
20 mins
Photographer
Victoria Wall Harris

Ingredients

Quantity Ingredient
1 mackerel fillet
1 tablespoon olive oil, plus extra for brushing
1/2 teaspoon fine sea salt
1/2 red onion, finely chopped
1/2 tablespoon balsamic vinegar
100ml passata
1/4 teaspoon smoked paprika
sea salt flakes
freshly ground black pepper
1 slice soughdough bread

Method

  1. Brush both sides of the mackerel with oil and sprinkle with salt. Heat the oil in a small pan, add the onion and cook until soft. Add the vinegar and cook until reduced to a syrup. Stir in the passata, paprika, 50ml water and salt and pepper. Gently simmer until reduced to a thick sauce, then remove from the heat. Put the mackerel on a foil-lined grill tray skin-side up and cook under a hot grill for 2 minutes, or until the skin bubbles. Flip and grill for 1 minute. Toast the bread. To serve, place the mackerel on the toast with the sauce spooned over.

Contains

  • Vitamins B-group, C & D, omega-3 fatty acids, flavonoids, carotenoids

Potential benefits

  • protects against cardiovascular disease & cancer

    lowers cholesterol

    regulates blood pressure

    supports bone health & weight loss

    anti-inflammatory
Tags:
healthy
diet
clean eating
good for you
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