When it comes to quick, healthy, and tasty meals, mackerel in tomato sauce is one of my favorite go-to dishes.
The rich flavors of the mackerel combined with the tangy, savory tomato sauce create an irresistible dish that’s perfect for any day of the week.
Mackerel in Tomato Sauce is a delightful and nutritious dish that’s quick to make and perfect for busy weeknights or special occasions.
This recipe brings together the rich, savory flavors of mackerel with the tanginess of tomatoes, creating a comforting and healthy meal that everyone will love..
I love how versatile and nutritious this dish is. Mackerel is a fantastic source of omega-3 fatty acids, protein, and essential vitamins, making it an ideal addition to any balanced diet.
The tomato sauce brings its own benefits, adding antioxidants, vitamin C, and a burst of freshness. Let me walk you through how to prepare this mouthwatering mackerel in tomato sauce.
Why This Mackerel In Tomato Sauce Is The Only One You’ll Need
This mackerel in tomato sauce is the only recipe you’ll need because it effortlessly blends rich flavor with unbeatable nutrition.
The mackerel’s tender texture complements the tangy, savory tomato sauce, creating a dish that’s both satisfying and packed with omega-3s, vitamins, and antioxidants.
It’s quick to prepare, versatile enough for any occasion, and offers heart-healthy benefits that make it an essential addition to your meal rotation. With this recipe, you’ll have a delicious, nutritious meal in no time.
How To Prepare Mackerel In Tomato Sauce?
Recipe Details
Preparation Time: 10 minutes
Cooking Time: 25-30 minutes
Total Time: 35-40 minutes
Course: Main course
Difficulty: Easy
Cuisine: Caribbean or Mediterranean
Calories: Approximately 300 calories per serving (based on fresh mackerel)
Yield: Serves 4
Kitchen Utensils
- Medium-sized skillet or frying pan
- Chopping board and knife
- Spoon or spatula for stirring
- Ladle or measuring cup for liquids
- Serving plates
Ingredients
- 4 fresh mackerel fillets (or 1 lb canned mackerel)
- 1 can of crushed tomatoes (400g)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 teaspoon dried oregano
- ½ teaspoon sugar (to balance acidity)
- ½ bell pepper, chopped
- Fresh basil or parsley (for garnish)
- 1 squeeze of lemon juice (optional)
- 3 garlic cloves, minced
- 2 cups ripe tomatoes, diced (or one 14 oz can of crushed tomatoes)
- 1 Scotch Bonnet pepper, finely chopped (or left whole for milder heat)
- 3 sprigs fresh thyme
- 1 tablespoon tomato paste
- 1 teaspoon Worcestershire sauce
- ½ cup water or fish stock
- Salt and pepper to taste
Recipe Instructions
1. Prepare Ingredients:
Finely chop the onion, garlic, bell pepper, Scotch Bonnet pepper (if using), and dice the ripe tomatoes. Set aside the mackerel fillets (or canned mackerel).
2. Sauté Aromatics:
Heat the olive oil in a skillet over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté for 5-7 minutes until the onion softens and becomes translucent.
3. Simmer Tomato Sauce:
Add the diced tomatoes (or canned crushed tomatoes), tomato paste, oregano, thyme, sugar, Worcestershire sauce, and Scotch Bonnet pepper to the pan. Stir and bring the mixture to a simmer. Cook for about 10 minutes, allowing the sauce to thicken and develop flavor.
4. Cook Mackerel:
If using fresh mackerel fillets, add them to the sauce and cook for 8-10 minutes, until the fish is fully cooked and flakes easily. If using canned mackerel, simply add it to the sauce and heat through for 5 minutes.
5. Finishing Touches:
Season with salt, pepper, and a squeeze of lemon juice. Garnish with fresh basil or parsley and serve hot over rice, pasta, or with crusty bread.
Special Note
One of the reasons I love making mackerel in tomato sauce is how adaptable it is. You can easily switch up the ingredients based on what you have in your pantry.
If you’re feeling adventurous, try adding olives, capers, or even a touch of chili flakes for an extra kick. You can also use fresh tomatoes instead of canned ones if you prefer.
Also, feel free to adjust the seasoning according to your preferences. The balance of salt, pepper, and sugar is key to enhancing the natural flavors of the fish and sauce, but if you enjoy more heat or spice, add some chili or cayenne pepper.
Health Benefits Of Mackerel In Tomato Sauce
✔ Rich in Omega-3 Fatty Acids: Mackerel is an excellent source of omega-3s, which support heart health by reducing inflammation and improving cholesterol levels.
✔ High in Protein: This fish is packed with high-quality protein, essential for muscle repair, growth, and overall body function.
✔ Boosts Brain Health: The omega-3 fatty acids in mackerel help improve brain function and may reduce the risk of cognitive decline and mental disorders.
✔ Good Source of Vitamin D: Mackerel is a great source of vitamin D, which helps support bone health, immune function, and mood regulation.
✔ Promotes Healthy Skin: The healthy fats and vitamins in mackerel help keep your skin hydrated, reducing the risk of dryness and premature aging.
Tips For Making The Best Mackerel In Tomato Sauce
➤ Use Fresh or Frozen Mackerel: Fresh mackerel fillets provide the best flavor, but frozen fillets are a convenient and budget-friendly option.
➤ Add Extra Vegetables: You can easily enhance the sauce by adding bell peppers, zucchini, or olives to increase the flavor and nutritional value.
➤ Make It Spicy: If you like a kick, increase the amount of red pepper flakes or even add a chopped fresh chili to the sauce.
➤ Make It Ahead: This dish is perfect for meal prepping. You can prepare the tomato sauce in advance and store it in the refrigerator for up to 3 days.
How Do You Preserve Mackerel In Tomato Sauce?
To preserve Mackerel in Tomato Sauce, allow it to cool to room temperature, then transfer it to an airtight container.
Store it in the refrigerator for up to 3-4 days. For longer storage, you can freeze the dish by placing it in a freezer-safe container or resealable bag. It will keep in the freezer for up to 2 months.
When ready to eat, simply thaw in the refrigerator overnight and reheat gently on the stove or in the microwave for a quick and convenient meal.
Frequently Asked Questions (FAQs)
1. Can I use fresh or frozen mackerel for this recipe?
Yes, both fresh and frozen mackerel can be used. If using frozen mackerel, make sure to thaw it completely before cooking to ensure even cooking.
2. Can I substitute mackerel with another type of fish?
Yes, you can substitute mackerel with other oily fish like sardines, herring, or tuna. Keep in mind that the flavor and texture might vary slightly, but the tomato sauce will complement any of these fish.
3. How can I make the tomato sauce spicier?
Yes, you can substitute mackerel with other oily fish like sardines, herring, or tuna. Keep in mind that the flavor and texture might vary slightly, but the tomato sauce will complement any of these fish.
4. Can I make Mackerel in Tomato Sauce ahead of time?
Yes, this dish can be made in advance and stored in the refrigerator for up to 3-4 days. The flavors may even improve as it sits, making it a great make-ahead meal.
5. What side dishes go well with Mackerel in Tomato Sauce?
Mackerel in Tomato Sauce pairs wonderfully with rice, pasta, roasted vegetables, or crusty bread. These sides help balance the rich flavors of the fish and sauce while providing a complete meal.
Conclusion
Mackerel in Tomato Sauce is a delicious and healthy dish that’s easy to prepare and perfect for a variety of occasions.
Packed with omega-3 fatty acids, protein, and antioxidants, it’s a great way to enjoy a flavorful, nutritious meal. Whether served with rice, pasta, or vegetables, this dish is sure to be a hit at your next meal!
Try this simple yet flavorful recipe today and enjoy the goodness of mackerel combined with the richness of homemade tomato sauce.
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Mackerel In Tomato Sauce
Equipment
- Medium-sized skillet or frying pan
- Chopping board and knife
- Spoon or spatula for stirring
- Ladle or measuring cup for liquids
- Serving plates
Ingredients
- 4 fresh mackerel fillets or 1 lb canned mackerel
- 1 can of crushed tomatoes 400g
- 2 tablespoons olive oil
- 1 medium onion finely chopped
- 1 teaspoon dried oregano
- ½ teaspoon sugar to balance acidity
- ½ bell pepper chopped
- Fresh basil or parsley for garnish
- 1 squeeze of lemon juice optional
- 3 garlic cloves minced
- 2 cups ripe tomatoes diced (or one 14 oz can of crushed tomatoes)
- 1 Scotch Bonnet pepper finely chopped (or left whole for milder heat)
- 3 sprigs fresh thyme
- 1 tablespoon tomato paste
- 1 teaspoon Worcestershire sauce
- ½ cup water or fish stock
- Salt and pepper to taste
Instructions
Prepare Ingredients:
- Finely chop the onion, garlic, bell pepper, Scotch Bonnet pepper (if using), and dice the ripe tomatoes. Set aside the mackerel fillets (or canned mackerel).
Sauté Aromatics:
- Heat the olive oil in a skillet over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté for 5-7 minutes until the onion softens and becomes translucent.
Simmer Tomato Sauce:
- Add the diced tomatoes (or canned crushed tomatoes), tomato paste, oregano, thyme, sugar, Worcestershire sauce, and Scotch Bonnet pepper to the pan. Stir and bring the mixture to a simmer. Cook for about 10 minutes, allowing the sauce to thicken and develop flavor.
Cook Mackerel:
- If using fresh mackerel fillets, add them to the sauce and cook for 8-10 minutes, until the fish is fully cooked and flakes easily. If using canned mackerel, simply add it to the sauce and heat through for 5 minutes.
Finishing Touches:
- Season with salt, pepper, and a squeeze of lemon juice. Garnish with fresh basil or parsley and serve hot over rice, pasta, or with crusty bread.