Smoked Mackerel With Herb Beet Couscous Recipes

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VERY HEALTHY SMOKED MACKEREL WITH TOMATO AND MIXED BEANS



Very Healthy Smoked Mackerel With Tomato and Mixed Beans image

A very healthy and tasty dish. I was looking for a dish to include smoked mackerel and stumbled upon this recipe. Great with Cous Cous as a main meal.

Provided by madcowjen

Categories     One Dish Meal

Time 25m

Yield 2 serving(s)

Number Of Ingredients 11

355 g ready to eat smoked mackerel, skinned and cubed
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove
1 (8 ounce) can chopped tomatoes
1 teaspoon red wine vinegar
1 pinch sugar
1 bay leaf
salt and pepper
250 g mixed beans e.g red kidney beans
1 tablespoon tomato puree

Steps:

  • heat the oil in a large pan and cook the onion and garlic until soft and transparent.
  • stir in the tomatoes, tomato puree, vinegar, sugar and bay leaf - bring to the boil.
  • season and stir in the beans.
  • Cover and simmer for 3-4 minutes.
  • stir in the fish, cover and cook until piping hot, approximately 5 minutes.
  • serve with cous cous or chunky french bread.

Nutrition Facts : Calories 720.7, Fat 39.3, SaturatedFat 8.5, Cholesterol 133.1, Sodium 159.4, Carbohydrate 36.7, Fiber 11.3, Sugar 4.9, Protein 54.7

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