If you’re feeling lazy and looking for something healthy without stress, this mackerel in tomato sauce is your no-brainer dinner. And about ingredients? It’s super simple, needs just pantry basics and canned mackerel. Do not think about time. Just give it only 30 minutes, and a full protein-rich and flexible recipe will be ready for your busy weeknight.
Whether you’re after an easy mackerel tomato stew or want something spicy and satisfying like a spicy tomato mackerel pasta, this is a great base to build on. And yes, it is high in protein and freezer-friendly.
So, this article will be about this Mediterranean-inspired mackerel in tomato sauce. I’ll describe how to make this recipe with simple steps.
What Is Mackerel In Tomato Sauce?
Mackerel in tomato sauce is a popular dish in Mediterranean and African cooking. It is also found in many parts of the world. It is usually a tomato-based sauce with mackerel fish. It can be cooked spicy or mild according to people’s choice.
It’s a perfect dish for a homemade meal, without starting from scratch. It’s a very quick simmer dish that needs no fancy techniques.
How To Cook Mackerel In Tomato Sauce?
This tomato-braised mackerel is one of the easiest canned fish recipes with tomato that still tastes homemade. Let’s make it.
Ingredients You’ll Need
Mackerel In Tomato Sauce Recipe
There are a lot of branded canned mackerel in tomato sauce. Take 1 can(around 5-6 oz) of your choice. Take the ready-to-cook one to save your time.
Onion
Onion gives a natural sweetness to the sauce. Take a medium-sized tomato, chop it, and it should be ½ cup in amount.
Garlic
Garlic goes well with any kind of fish and tomato. It sharpens the flavour. Use 2 cloves of garlic, minced.
Olive Oil
Just 2 tablespoons of olive oil are enough to sauté the onion and garlic.
Tomato Paste
Want a slow-cooked tomato taste in your sauce? Do not skip this ingredient; use 1 tablespoon of tomato paste.
Chopped Tomatoes (Canned or Fresh)
More tomato means more flavour. Use 1 tablespoon of chopped tomatoes to build body and freshness in the sauce. You can use canned ones, too.
Paprika or Chili Flakes
If you’re a spicy lover, add paprika or chili flakes about ½ teaspoon. This is optional.
Salt & Black Pepper
It’s the basic seasoning to balance the acidity and enhance overall flavour.
Vinegar or Lemon Juice
Vinegar or lemon juice cuts through the richness and balances the mackerel’s bold flavour. Use 1 teaspoon.
Fresh Parsley (Optional)
Add 1 tablespoon of chopped parsley before serving. It brings freshness to the dish.
Make It With Simple Steps
Step 1
Put your favourite pan in the oven, heat level should be medium-low. Add chopped onion and garlic. Sauté for 3-4 minutes until fragrant and the onion is soft.
Step 2
Now add the tomato paste. Cook for another minute.
Step 3
Next, pour the chopped tomatoes and cook for 8- 10 minutes until slightly thickened.
Step 4
Now the seasoning part. Add salt, pepper, paprika, or chili flakes if any of them.
Step 5
Finally, gently add canned mackerel to the sauce. Break it up slightly, but don’t over-stir. This process helps to keep the pieces chunky.
Step 6
After that, simmer it for 3-4 minutes, just to heat the fish and combine the flavour.
Step 7
Lastly, add vinegar or lemon juice. Stir once, and add fresh parsley. It’s ready to serve.
Serving Suggestion
Looking for ideas? This easy mackerel tomato stew is also great as a meal prep dish. Here are some dish ideas to serve with this sauce. Try it with:
- Steamed rice
- Spaghetti or penne pasta
- Crusty bread or toast
- Couscous or quinoa
- Mashed potatoes or boiled yams
- Stuffed in pita or tortillas for a quick wrap
Pro Tips
- Don’t stir the mackerel too much, or it can turn mushy.
- Taste your tomatoes before seasoning; canned ones vary in acidity.
- If your canned mackerel has extra sauce, reduce how much of tomato you add.
- Add more chili flakes if you prefer a spicy version.
- Garnish with fresh herbs to lighten the dish before serving.
- Freeze the leftovers and reheat before serving or for a quick lunch.
Mackerel In Tomato Sauce Recipe
Ingredients
- 2 Tbsp Olive Oil
- 1/2 Cup Onion Finely Chopped
- 2 Cloves Garlic Minced
- 1 Tbsp Tomato Paste
- 1 Cup Chopped Tomatoes
- 1 Can Canned Mackerel in Tomato Sauce
- 1/2 Tsp Paprika or Chili Flakes Optional
- 1 Tsp Vinegar or Lemon Juice
- Salt As per taste
- Black Pepper As per taste
- 1 Tbsp Fresh Parsley Chopped, Optional
Instructions
- Heat olive oil in a skillet and sauté the onion for 3–4 minutes.
- Add garlic and cook until fragrant, about 30 seconds.
- Stir in tomato paste and cook 1 minute.
- Add chopped tomatoes and simmer for 8–10 minutes.
- Season with chili flakes, salt, and pepper.
- Gently add canned mackerel and simmer 3–4 minutes.
- Finish with vinegar or lemon juice.
- Garnish with fresh parsley if using, and serve hot.
Nutrition
Final Verdict
This mackerel in tomato sauce is one of those simple meals that can be your best friend on your lazy day. No need to stand for hours in the kitchen. A simple, quick, filling dish within 30 minutes. And the best part is, you do not need to be a kitchen specialist to cook this.
If you’re away from home and missing home-cooked food, this easy 30-minute tinned mackerel dish can be your comfort food.
FAQS
How to Cook Canned Mackerel in Tomato Sauce?
It’s super easy to cook canned mackerel in tomato sauce. Just pour the can into a skillet over medium heat. Then add flavour according to your taste. In this case, onion, garlic, and spices enhance the flavour.
Is Mackerel in Tomato Sauce Healthy?
Yes, mackerel in tomato sauce has omega-3 fatty acids and protein. It’s a nutrient-dense and heart-healthy meal.
What to Serve With Mackerel and Tomato Sauce?
Different types of dishes can be served with mackerel and tomato sauce. It pairs well with rice, pasta, bread, couscous, or even mashed potatoes.
Can You Freeze Leftover Mackerel in Tomato Sauce?
Yes, you can freeze the leftover mackerel in tomato sauce in an airtight container for up to 2 months.
