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Friday, 8 July 2016

Roast vegetable frittata with mackerel


This recipe suggestion may be just what you need for the coming weekend. It's a very tasty Frittata, baked in one tray, which saves on the washing up thus giving you more time...

Ingredients:
Serves 4
1 red onion, cut into wedges
1 yellow pepper, de-seeded and cut into thin slices
1 red pepper, de-seeded and cut into thin slices
1 courgette, cut into inch thick semi circles
2 sprigs of rosemary
1 sprig of thyme
1 tbsp olive oil
2 garlic cloves, thinly sliced
10 medium eggs
100 ml semi-skimmed milk
20 g grated parmesan
5 g parsley, roughly chopped
60 g smoked mackerel, skin removed and broken into small pieces
340g Italian-style salad, to serve


Method:
1. Pre-heat the oven to 200°C, 180°C fan, gas mark 6. Line a small baking tin (30cm x 20cm) with baking paper, making sure it overlaps on the sides. Add the vegetables to the tin, season and toss with the rosemary, thyme and olive oil. Roast for 15 minutes. Add the garlic and roast for an additional 10 minutes. Remove from the oven, remove the herb stalks, and turn the oven down to 180°C, 160°C fan, gas mark 4.
2. Whisk the eggs together with the milk, parmesan, parsley and some seasoning. Scatter the smoked mackerel over the vegetables and then pour over the egg mixture. Bake for 30 minutes or until set and golden brown on top.
3. Leave to cool slightly then cut into squares and serve with the salad leaves.

Nutritional Details - Each serving provides:
3.1g carbohydrate 1.1g fibre 7.3g protein 20.8g fat

Original recipe can be seen here

Mackerel (some facts) is a firm-fleshed, oil-rich fish with a torpedo-like shape and iridescent silver and blue striped skin. Mackerel is a delicious nutritious fish, with intense creamy meat packed with omega-3 fatty acids.

Buyer's guide:
Fresh mackerel is usually sold whole with or without the head on. They are at their peak season in July, so keep an eye out for them at your local fishmonger. Freshness is of utmost importance - mackerel, like many oily fish, tend to spoil more quickly than white fish. Check for firm, shiny bodies and clear, bright eyes. Smoked mackerel is also very inexpensive.

Preparation:
Fresh mackerel can be grilled, fried, barbecued or poached and is perfect for stuffing and oven-baking. It works well with strong, spicy flavours and a touch of acidity - mackerel served with gooseberry sauce is a traditional English dish. Try grilling the fish whole on the barbecue with coarse sea salt and a generous squeeze of lime, or simply pan-fry the fillets and serve with a refreshing mint and mustard vinaigrette. Avoid heavy, cream-based sauces - the richness of mackerel is enough of a stomach filler as it is.

The oily texture of mackerel makes it an excellent fish for smoking. Smoked mackerel is delicious torn into salads or whizzed in a blender with some crème fraîche or ricotta cheese, lemon juice and pepper to make smoked mackerel pâté. This fish also suits being pickled, marinated, and salted.


If the weather is good why not sit in the garden and enjoy this dish!


All the best Jan

12 comments:

Debbie said...

this sounds really good!! i like one pot meals and i love frittatas!!! and i love to eat outdoors!!!!

eileeninmd said...

Hello, I agree the one pot meals are great. I would like just the veggie frittata. It is a little humid today, so we will eat inside. Happy Friday, enjoy your weekend!

Plowing Through Life (Martha) said...

Delicious! One pot meals are great.

Happyone said...

Delicious. I enjoy sitting outside on a nice day having a meal.

Gail said...

Jan, you make every thing look delicious.

The dogs and cats get along fine here. The dogs are trained to behave. I've given up on the cats.

It is raining now so I'm sure there will be more to pick tomorrow in the garden. Two buckets of fresh cucumbers yesterday and we've just had our first mess of squash. Can't get much fresher than this.

Have a blessed week.

Ida said...

The Frittata looks good.

Draffin Bears said...

Helllo Jan,

I often make a frittata when I have left overs in the fridge and it is always tasty.
Your outdoor table and chairs look like the perfect place to dine outdoors.
Have a lovely weekend
hugs
Carolyn

Bob Bushell said...

Lovely fodder, good for you too.

Phil Slade said...

I rather like smoked mackerel but it does have a tendency to repeat on the digestive system. There's good information there about how healthy it is and of course the recipe appears equally nutritious.

Jan. Your webite is a great resource. I wish you well with it.

The Happy Whisk said...

Interesting.

Crafty Green Poet said...

that looks delicious!

Lisa said...

You always have such a wonderful variety of recipes to share.
This is perfect for summer.
Lisa x