Jamie Oliver

Mackerel plaki

The simplest fish traybake

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%
  • Sugars
    5.5g
    6%
  • Salt
    0.5g
    8%
  • Fibre
    1.9g
    -

Of an adult's reference intake

Jamie Magazine
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Jamie Magazine

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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

  1. Recipe by Andy Harris
  2. 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.
  3. 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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Nutrition per serving
  • Calories
    319
    16%
  • Fat
    21.8g
    31%
  • Saturates
    4.2g
    21%
  • Protein
    20.9g
    46%
  • Carbs
    7.1g
    3%
  • Sugars
    5.5g
    6%
  • Salt
    0.5g
    8%
  • Fibre
    1.9g
    -

Of an adult's reference intake