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
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
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.
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.