Tomatoes are very healthy and can be sucessfully incorporated into our diet regularly. There are a myriad of tomato based recipes out there; but if you do not know what to do with it, just follow the recipe below.
- 2 Medium sized Mackerel fish deboned
- 500 gramms Tomato fruit diced
- 1 big white Onion
- 2 big pointed red peppers
- 4 cloves of garlic
- 100 ml Passata (store bought)
- 170 gramms tomatoe paste
- Thumb size of ginger
- 3 Tablespoons Ghee
- 1 tsp dried Parsley
- 4 Tablespoons of home made Ghee
- Salt to taste
Season and Cook the mackerel fish in a deep bottom pan until done. Remove from the pot, flake and set aside; make sure to save the stock. In a food processor, blend together the chopped tomatoes, onions, peppers, garlic and ginger. In a deep bottom Sauce pan, gently heat up the Ghee and pour in the toamtoe paste and fry gently for about 5 minutes. Then, pour in the beended tomatoes and allow to simmer for about 15 minutes. Season with salt and any other seasoning you like. Add the fish stock and the flaked fish and allow to simmer for another 10 minutes; to allow the flavours mix.
Since Mackerel is an oily fish that has beneficial fish oils in substantial quantity….this meal is a Winner on all fronts. Bon apetit!