Zesty Smoked Mackerel and Mediterranean Bean Medley
Indulge in the flavors of the Mediterranean with this vibrant and nutritious dish featuring smoked mackerel and a hearty mix of beans. This recipe combines the rich, savory notes of smoked fish with the tangy brightness of chopped tomatoes, rounded out by fragrant herbs and spices. Perfectly complemented by nutty couscous or crusty French bread, this one-dish meal is not only simple to prepare but also packed with protein and essential nutrients, making it an excellent choice for a healthy weeknight dinner or a satisfying lunch.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
smoked mackerel
355 g (skinned and cubed)
olive oil
1 tablespoon (raw)
onion
1/2 medium (finely chopped)
garlic
1 clove (minced)
chopped tomatoes
1 (8 ounce) can (canned)
red wine vinegar
1 teaspoon (raw)
sugar
1 pinch (raw)
bay leaf
1 (whole)
salt
to taste (raw)
pepper
to taste (raw)
mixed beans
250 g (e.g., red kidney beans, drained and rinsed)
tomato puree
1 tablespoon (raw)
Instructions
1
In a large pan, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic, sautéing until they soften and become translucent, about 3-4 minutes.
2
Stir in the canned chopped tomatoes, tomato puree, red wine vinegar, sugar, and bay leaf. Bring the mixture to a boil, allowing the flavors to meld together.
3
Once boiling, season with salt and pepper to taste. Gently fold in the mixed beans, ensuring they are well-coated in the tomato mixture.
4
Cover the pan and allow it to simmer for 3-4 minutes, letting the beans heat through.
5
Carefully stir in the cubed smoked mackerel, covering the pan again. Cook until the fish is piping hot, approximately 5 minutes; be careful not to overcook.
6
Remove the bay leaf and serve the dish hot, either over fluffy couscous or with slices of rustic French bread, for a complete and satisfying meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Smoked Mackerel and Mediterranean Bean Medley?
It is a vibrant Mediterranean dish that combines savory smoked fish with a hearty mix of beans and a tangy tomato base.
What are the main ingredients in this recipe?
The primary ingredients include smoked mackerel, mixed beans, canned chopped tomatoes, onion, garlic, and red wine vinegar.
How should the smoked mackerel be prepared?
The mackerel should be skinned and cut into cubes before being added to the pan.
How long does the fish take to cook?
The cubed mackerel should be cooked for approximately 5 minutes until it is piping hot.
What kind of beans are best for this medley?
A 250g mix of beans, such as red kidney beans, that have been drained and rinsed works best.
Is this recipe considered healthy?
Yes, it is a nutritious meal packed with protein from the fish and beans, as well as essential nutrients from the vegetables.
What can I serve with this mackerel and bean dish?
It is perfectly complemented by fluffy couscous or slices of rustic French bread.
Can I use fresh tomatoes instead of canned?
Yes, you can substitute canned tomatoes with fresh chopped tomatoes, though you may need to add a splash of water for moisture.
What is the purpose of red wine vinegar in the sauce?
The vinegar adds a tangy brightness that balances the rich, savory notes of the smoked mackerel.
How much garlic is used in this recipe?
The recipe calls for one minced garlic clove.
Should the onions be finely chopped?
Yes, the recipe specifies using half a medium onion, finely chopped, for a better texture.
Why is a pinch of sugar added?
Sugar helps to balance the acidity of the tomatoes and the red wine vinegar.
Can I make this recipe spicy?
Yes, you can add red chili flakes or a fresh chopped chili while sautéing the onions for extra heat.
Is this a one-dish meal?
Yes, it is designed as a simple one-pan meal, making cleanup easy.
How long do I simmer the beans?
The beans should simmer in the tomato mixture for about 3 to 4 minutes to heat through.
What role does the bay leaf play?
The bay leaf adds a subtle, fragrant herbal note to the sauce while it simmers.
Can I substitute the smoked mackerel with another fish?
While smoked mackerel provides a unique flavor, you could try smoked trout or grilled salmon as alternatives.
What type of oil is used for sautéing?
The recipe recommends using one tablespoon of olive oil.
Is this recipe high in protein?
Yes, the combination of oily fish and mixed beans makes this a high-protein meal.
Can I use dried beans instead of canned?
Yes, but the beans must be soaked and fully cooked before being added to this recipe.
How many grams of mackerel are required?
The recipe calls for 355 grams of smoked mackerel.
Should I remove the bay leaf before serving?
Yes, always remove the bay leaf before serving the dish.
Can I add other vegetables to this medley?
Absolutely; spinach, bell peppers, or zucchini would make excellent additions to the sauce.
Is tomato puree necessary?
One tablespoon of tomato puree is used to deepen the color and enrich the flavor of the sauce.
How do I know when the onions are ready?
The onions are ready when they soften and become translucent, which usually takes 3 to 4 minutes.
Can I store leftovers?
Yes, store leftovers in an airtight container in the refrigerator for up to two days.
Can I freeze this dish?
It is best enjoyed fresh, but you can freeze the bean and tomato base; however, the texture of the mackerel may change upon thawing.
Is this recipe suitable for lunch?
Yes, its quick preparation time and nutritional balance make it an excellent satisfying lunch choice.
What texture should the final dish have?
It should be a chunky medley with a light tomato-based sauce that coats the beans and fish.
Is the mackerel pre-cooked?
Smoked mackerel is usually sold pre-cooked or cured, so you are primarily heating it through in this recipe.