Mackerel In Tomato Sauce
Mackerel in Tomato Sauce is a flavorful dish featuring mackerel fillets simmered in a rich, tangy tomato sauce. The sauce is typically made with tomatoes, garlic, onions, and spices, complementing the tender fish. This dish is quick, nutritious, and pairs well with rice, pasta, or bread for a complete meal.
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.
Notes
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.