Why it belongs in a longevity kitchen
This is one of those dinners that gets the basic Mediterranean heart-health pattern right without becoming a project, oily fish, legumes, olive oil, vegetables and enough acidity to keep the whole tray lively.
Nutrition principles in this recipe
- Mackerel brings omega-3-rich protein in a format that still feels like an actual dinner
- White beans add fibre and more staying power than a fish-and-vegetables plate on its own
- Peppers, parsley, lemon and olive oil keep the meal bright enough to repeat
Ingredients
- 2 mackerel fillets
- 1 red pepper, sliced
- 1 yellow pepper, sliced
- 1 small red onion, sliced
- 1 tin white beans, drained and rinsed
- 1 garlic clove, grated
- 1 tsp smoked paprika
- 1 lemon
- 2 tbsp capers
- A small handful of flat-leaf parsley
- 2 tbsp extra-virgin olive oil
- Black pepper, sea salt
Method
- Heat the oven to 220°C. Toss the peppers, onion and white beans with half the olive oil, the garlic, smoked paprika, salt and pepper on a tray.
- Roast for 15 minutes until the peppers start to soften and colour.
- Move the vegetables aside, add the mackerel fillets, drizzle with the remaining olive oil and return to the oven for 8 to 10 minutes until the fish is just cooked.
- Finish with lemon juice, capers and plenty of parsley, then spoon everything straight from the tray.