This mackerel recipe is so easy and super healthy! The tomato jam cooks in a flash and really compliments the fish. The winning points of this recipe are that it is so fast, healthy and uses very few ingredients. I love simple recipes sometimes and more and more I get asked for these kinds of recipes as they just work for busy people. And we are all busy.
The fish basically cooks in 5 minutes, and with the other 5 minutes you make up your virtually instant, fresh tomato jam.
I have added a secret ingredient. Now, I’m aware that sometimes people get put off by a recipe calling for an obscure ingredient, or something you might not always have in your cupboard. But then they say they want their food to be amazingly tasty, too. I’ve learned, making food REALLY good requires firstly, good quality ingredients and secondly, some attention to detail. My thoughts are, if you just go ahead and stock your pantry with a few “flavour enhancers” then you will have them on hand and can create magic in the kitchen! This tomato jam has one star anise pod in it, which just gives it that “extra something” that is hard to put your finger on but makes this dish taste special and interesting. (If you don’t have any star anise, don’t worry. This will still be nice!)
The tomatoes cook down pretty fast in the heat of the pan, and the liquid becomes syrupy and bubbly with help from some sugar. I used coconut sugar to be a little healthier, but any sugar will do. Even honey would be nice here. Did I mention garlic? 3 crushed cloves makes this jam sing. Hope you won’t be kissing anyone straight after! But I assume many of my readers have kids at home and by that account I’d be willing to bet that no, there won’t be much kissing going on.
Mackeral is one of the healthiest foods you can eat because it is an oily fish and contains Omega-3 fatty acids. I served our mackerel with roasted new potatoes and some salad. So simple! I love it when something like this comes together, because often I try and overcomplicate recipes. Simple is just best sometimes. Since the recipe has the star anise, some rice and Chinese stir-fried vegetables would also work very well here. Or try this lovely and fresh Honey Lime Raw Vegetable Side Salad.
Here is your 10 Minute Mackerel Recipe:
- 3-4 fillets of center cut fresh mackerel
- salt and pepper
- 2 tbsp flour
- 2 large ripe tomatoes, chopped
- 3 cloves of garlic, crushed
- 1 star anise
- 2 tbsp sugar
- pinch red chili pepper flakes
- 1 tbsp vinegar
- 1 tbsp butter, for frying
- Heat the butter in a non-stick pan. Season the mackerel on both sides then coat in flour. Shake off the excess. When the butter is foaming, add the mackerel and fry on each side for 2-3 minutes. Set aside.
- To the same pan, add the star anise and the garlic and soften for a minute or so until fragrant.
- Add the tomatoes, sugar, chili flakes and vinegar. Stir often to encourage the tomatoes to break up.Let this come to a boil for 4 minutes or until syrupy and bubbly. Add a pinch of salt to taste.
- Take out the star anise, then pour directly over the mackerel fillets and then serve.
I used coconut sugar for health reasons, but any sugar or honey would work.