A nutritious, quick and easy meal that combines flakes of spicy mackerel with chunks of potato roasted with chorizo tossed with curly green kale leaves. It’s a great one-pot supper for January if you’re trying to clean up your diet but don’t want to compromise on taste. This really is a robust dish bursting at the seams with good stuff.
Mackerel is a great source of both omega 3 which helps the heart to function normally and protein which can help to maintain strong bones and muscles. As a nation we’re apparently a bit rubbish at eating enough oily fish. A national survey from Public Health for England showed that most of us eat much less than the recommended one portion of oily fish a week. Find out more here
I’m working with Princes to show you that it’s actually really easy to get oily fish back into your diet, and that it can work brilliantly in all kinds of globally inspired dishes. You only need a handful of inexpensive ingredients to make this recipe, one pan and 40 minutes. It really is a doddle. And as the fish is ready straight out of the can you don’t need to faff about too much preparing it.
Roasting the potatoes with the chunks of chorizo results in heavenly paprika-spiced, crisp spuds which marry perfectly with the piri piri sauce from the canned mackerel and dials down the fishiness of the overall dish. Oily fish is ridiculously good for you, but I often struggle with the strong flavour so I was determined to create a recipe that I would genuinely love to eat.
This experience has totally opened my mind to the possibilities of canned fish. The quality of the fish was great and the flavours in the sauce worked in harmony with my recipe.
It’s got me wondering how else I could use it to pep up weeknight meals. I think a creamy pasta bake with mackerel and broccoli would work well for the kids, and I’d love to create some spicy mackerel fishcakes with sweet potato fries. What would you make? I’d love to hear your ideas below!
Anyway give this recipe a go and let me know if it wins you over too!
A tasty and nutritious one-pot recipe bursting with flavour and perfect for warming up those cold January days
- 400 g new potatoes halved
- 100 g chorizo roughly cut into 3cm chunks
- 2 tbsp olive oil
- 1 pinch sea salt flakes
- 60 g curly leaf kale
- 190 g can Princes Boneless Mackerel Fillets in hot piri piri style sauce
Pre-heat the oven to 200C/180C fan/gas 6. Toss the potatoes and chorizo into an oven-proof frying pan or oven/hob proof roasting dish with the olive oil and sea salt until thoroughly coated. Roast in the oven for 25-30 mins.
Remove the pan from the oven and place on the hob on a medium heat. Toss in the kale and stir fry for about 4-5 mins until it wilts and softens.
Meanwhile turn the mackerel fillets into a dish and break it into large flakes with a fork.
Add the flaked fish and spicy sauce into the pan and toss until distributed evenly through the rest of the ingredients and heated through.
Pop the pan on a board in the middle of the table and serve into bowls with an optional dollop of creme fraiche.
Find out more on the Princes website www.princes.co.uk/around-the-world/
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Disclosure: I have been commissioned by Princes to create a recipe using their product to show you how easy it is to make a delicious meal with tinned mackerel
The Princes Mackerel range has a wide selection of flavours inspired by cuisines from all over the world – visit www.princes.co.uk/around-the-world to find out more
For another tasty idea for upping your oily fish intake, check out Helen’s recipe for Swedish Potato Gratin using Peppered Wood Smoked Princes Mackerel fillets in Sunflower Oil over on Fuss Free Flavours