Jamie Oliver

Mackerel plaki

The simplest fish traybake

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Mackerel plaki

Serves 8
Cooks In45 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    319
    16%
  • Fat
    21.8g
    31%
  • Saturates
    4.2g
    21%
  • Protein
    20.9g
    46%
  • Carbs
    7.1g
    3%
  • Sugar
    5.5g
    6%
  • Salt
    0.5g
    8%
  • Fibre
    1.9g
    -

Of an adult's reference intake

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it’s associated with weight gain, diabetes, cancer and heart disease

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Recipe From

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Nutrition per serving
  • Calories
    319
    16%
  • Fat
    21.8g
    31%
  • Saturates
    4.2g
    21%
  • Protein
    20.9g
    46%
  • Carbs
    7.1g
    3%
  • Sugar
    5.5g
    6%
  • Salt
    0.5g
    8%
  • Fibre
    1.9g
    -

Of an adult's reference intake

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it’s associated with weight gain, diabetes, cancer and heart disease

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Ingredients

  • 8 small sustainably sourced whole mackerel , cleaned and gutted
  • 2 carrots , peeled and thinly sliced
  • 2 onions , peeled and sliced
  • 4 ripe tomatoes , roughly chopped
  • 3 fresh bay leaves
  • 3 tbsp extra virgin olive oil
  • 2 tbsp flat-leaf parsley , finely chopped
  • 150 ml dry white wine
  • 1 lemon , Juice of, plus extra
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Method

Recipe by Andy Harris

Preheat the oven to 180C/gas 4. Place the fish, carrot, onion, tomato, garlic and bay leaves in a baking dish. Season generously with sea salt and ground black pepper, then drizzle over the oil. Sprinkle over the parsley and add the wine, lemon juice and a little water.

Bake for 30 minutes or until the fish and veg are cooked and the sauce has thickened. Serve lukewarm or cold with an extra squeeze of lemon.

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