Mackerel and tomatoes with broccoli smash
Serves: 2
Prep time: 10 minsTotal time: 
Recipe photograph by Martin Poole
Mackerel and tomatoes with broccoli smash
Heart-healthy mackerel is quick and easy to cook. It’s also full of flavour and omega-3 fats
Serves: 2
Prep time: 10 minsTotal time: 
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Nutritional information (per serving)
Calories
504Kcal
Fat
27gr
Saturates
5gr
Carbs
35gr
Sugars
7gr
Fibre
7gr
Protein
26gr
Salt
1.7gr
Tamsin Burnett-Hall
Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, in her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
Tamsin Burnett-Hall
Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, in her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
Ingredients
- 300g floury potatoes, scrubbed
- 175g baby plum or cherry tomatoes, halved
- 3 tsp olive oil
- ½ tsp sugar, any type
- 1 x 180g pack of 2 mackerel fillets
- 160g broccoli, roughly chopped, including the peeled stalk
Step by step
- Preheat the grill to high and line the grill tray with foil (or heat an air fryer to 200°C, with a silicone liner). Roughly chop the potatoes, skins and all, and add to a pan of boiling salted water. Cover and simmer for 10-12 minutes or until just tender.
- Meanwhile, toss the tomatoes with 1 teaspoon of olive oil, the sugar and some seasoning. Spread out on the grill tray or in the air fryer and cook for 5-6 minutes until just starting to soften.
- Slash the skin of the mackerel fillets, without cutting too deeply, then rub the skin with ½ teaspoon of olive oil and season. Lay the fillets on top of the tomatoes, skin-side up, and cook for 5-7 minutes or until the fish is cooked through and the skin is crisp (there’s no need to turn the fish).
- Add the broccoli to the potato pan when the 10-12 minutes of boiling are up, and cook together for a further 5 minutes or until soft. Drain well then roughly mash together with 1½ teaspoon of olive oil and seasoning. Serve the broccoli smash with the mackerel and tomatoes.
