Good Housekeeping

Mackerel with caponata on toast

Name: Mackerel with caponata on toast
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 4
Ingredients: 2 aubergines (about about 550g/1 1/4 lb), chopped into 1.5cm (2/3in) pieces; 4 tbsp. olive oil, plus extra to drizzle; 1 tbsp. chopped fresh rosemary leaves; 1 onion, finely chopped; 1 celery stick, chopped into 1cm (1/2in) pieces; 1 garlic clove, crushed; 2 tbsp. sundried tomato paste; 2 x 400g tins chopped tomatoes; 50 mL (2 fl oz) red wine vinegar; 50 g (2oz) pitted black olives; 3 tbsp. capers, drained and rinsed; 4 mackerel fillets (skin on); 4 slices rye or wheat and rye bread; salad leaves, to serve

This oily fish is jam-packed with omega 3 and relatively cheap, so perfect for a healthy midweek dinner.

By The GH Kitchen TeamPublished: 22 February 2016

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Yields:

Prep Time:

25 mins

Cook Time:

25 mins

Total Time:

50 mins

Cal/Serv:

483

Ingredients

2 aubergines (about about 550g/1 1/4 lb), chopped into 1.5cm (2/3in) pieces
4 Tbsp. olive oil, plus extra to drizzle
1 Tbsp. chopped fresh rosemary leaves
1 onion, finely chopped
1 celery stick, chopped into 1cm (1/2in) pieces
1 garlic clove, crushed
2 Tbsp. sundried tomato paste
2 x 400g tins chopped tomatoes
50 ml (2 fl oz) red wine vinegar
50 g (2oz) pitted black olives
3 Tbsp. capers, drained and rinsed
4 mackerel fillets (skin on)
4 slices rye or wheat and rye bread
salad leaves, to serve

Directions

1. Step 1
  Preheat oven to 200°C (180°C fan) mark 6. In a large roasting tin, mix aubergine with 2tbsp of the oil, the rosemary and plenty of seasoning. Roast for 18-20min until golden
  and tender.
2. Step 2
  Meanwhile heat 1tbsp of the remaining oil in a large frying pan. Gently fry onion and celery,
  stirring often, until softened – about 10min. Stir in the garlic and tomato paste and cook for 2min. Add chopped tomatoes and vinegar and simmer for 8-10min, until reduced and pulpy.
3. Step 3
  Preheat grill to high. Stir aubergine, olives and capers into tomato sauce and set aside. Brush mackerel fillets with half the remaining oil and season well. Use the remaining oil to grease a baking tray, then put the mackerel on it, skin side up. Grill for 4-5min until the skin is crisp and the flesh is opaque.
4. Step 4
  Toast bread, then top each slice with caponata and a mackerel fillet. Serve with salad drizzled with oil, if you like.
  
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GH Tip

If you can’t find mackerel, fresh or tinned sardines also work well.

Per Serving:

Calories: 483
Fibre: 9 g
Total carbs: 24 g
Sugars: 12 g
Total fat: 30 g
Saturated fat: 5 g
Protein: 25 g

The GH Kitchen Team

The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor ⁠Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce ⁠Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time