Quick & Healthy: Mackerel in Tomato Sauce

Fast, simple and useful! A delicious dish for every day! Mackerel in tomato sauce is easy to make and always turns out great! The fish is not pre-fried, but placed raw in the sauce. This both reduces time and reduces calories.
cook time: 40 min
Noah Merrick
Quick & Healthy: Mackerel in Tomato Sauce

Nutrition Facts (per serving)

110
Calories
8g
Fat
4g
Carbs
7g
Protein

Ingredients (4 portions)

Basic:

Salt to taste
Ground black pepper to taste
Water 250 ml
Bay leaf 1 pc
Tomato paste 1.5 tbsp
Carrot 1 pc
Bulb onions 1 pc
Vegetable oil 2 tbsp
Mackerel 1 pc
Allspice 4 pc

Recipe instructions

Step 1

Step 1
How to make mackerel with vegetables in tomato sauce? Prepare your food. Take fresh, large mackerel; first defrost frozen mackerel by transferring it from the freezer to the bottom shelf of the refrigerator. For proper defrosting, see the link at the end of this recipe. In addition to salt and pepper, you can add any spices; I chose allspice and bay leaf.

Step 2

Step 2
Wash the mackerel, dry with paper towels, cut off the head and tail. Using a sharp knife, cut the belly and remove the entrails. Be sure to remove the black film — it may taste bitter. Rinse the carcass again, inside and out, and dry thoroughly. Cut the fish into portions 1.5-2 cm wide.

Step 3

Step 3
Peel the onion and cut into small cubes.

Step 4

Step 4
Grate the peeled carrots on a coarse grater.

Step 5

Step 5
Heat a frying pan over medium heat, pour vegetable oil into it. Lay out the chopped vegetables. Fry them, stirring occasionally, for 5-7 minutes until soft. How to choose a frying pan and oil for frying, read articles on this topic. Links are at the end of the recipe.

Step 6

Step 6
Then add tomato paste to the pan with the vegetables. Then add water and stir. Add salt, ground black pepper and any seasonings to taste, I used allspice. I also added a pinch of sugar to balance the flavor. Cover the pan with a lid, reduce heat and simmer the sauce for another 5 minutes.

Step 7

Step 7
Place mackerel pieces into the sauce. I also added bay leaf. Cover the pan again and leave the dish to simmer over low heat for 20 minutes. You can also cook mackerel in a suitable saucepan rather than in a frying pan. Or fry the vegetables in a frying pan and simmer the fish in the sauce in the pan.

Step 8

Step 8
After the allotted time, turn the fish over to the other side, turn off the heat, cover the pan with a lid and leave to stand for another 10 minutes.

Step 9

Step 9
Serve mackerel with onions, carrots and tomato paste. This dish is delicious both hot and cold. Bon appetit!

Additional rubrics

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