Jazz up mackerel with this delicious, easy dish. The sauce doubles up as a marinade and a cooking sauce.  Mackerel is a fabulous omega 3 rich fish and often overlooked yet simple to prepare and a great protein source too. Use any vegetables in this recipe according to taste.

Baked Mackerel with Tangy Vegetables


Preparation time: 15 minutes

Cooking time: 30 minutes

Serves 4


What’s Good About It?

Omega 3 rich foods like oily fish are an ideal anti-inflammatory foods to include regularly in your diet. Good options include salmon, trout, sardines, mackerel, prawns.


  1. Preheat the oven to 180°C, gas mark 4.
  2. Place the vegetables on a lined baking tray.
  3. Make up the sauce by placing all the ingredients in a blender and thinning if needed with a little water. Pour the ¾ of the sauce on the vegetables and stir to coat.
  4. Place the remaining sauce over the mackerel and leave to marinate if possible in the fridge for 30 minutes
  5. Roast the vegetables for 20 minutes then place the fish on top and bake for a further 10 minutes or until the fish is cooked through.
  6. Accompany with a mixed salad.

Nutrition per serving 478kcal, Fat 31.7g, Carbohydrates 18.8g, Protein 25.4g

Did You Know?

You can make this sauce ahead of time and keep in the fridge for 3-4 days. Delicious with chicken or tofu too.

Roasted vegetables

2 red onions sliced

2 cloves garlic, chopped

1 head of broccoli cut into florets

2 red peppers, cut into chunks

2 carrots, cut into strips


4tbsp extra virgin olive oil

6tbsp balsamic vinegar

60g sun dried tomatoes, drained

6tbsp apricot compote/pure fruit spread

2 cloves garlic, crushed

Sea salt and ground pepper, to taste

½ tsp chilli flakes or to taste


4 mackerel fillets, boned, skin on.