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Sweet and sour mackerel

Preparation time: 20 minutes, plus marinating,
Cooking time: 30 minutes,
Oven temperature: 190°F, 375 °F, gas 5,
Calories: 400 per portion

ingredients

serves 4
4 mackerel

for the marinade

1 small onion, coarsely grated
1 carrot, coarsely grated
2 tablespoons white wine vinegar or lemon juice
1 tablespoon brown sugar
1 tablespoon soy sauce
salt and pepper

for the garnish

25 g (1 oz) blanched almonds, cut in shreds
lemon slices

method

1. Remove the heads and intestines from the mackerel and clean them well. Mix the vegetables with the other ingredients for the marinade and pour into a large dish. Place the mackerel in the mixture and leave for 1 hour, turning once or twice.

2. Lift the fish from the marinade; reserve this. Put the mackerel into an ovenproof dish and bake, uncovered, in the oven for 10 minutes.

3. Pour the marinade over the fish, cover the dish and bake for a further 20 minutes. The vegetables should be slightly firm. Sprinkle the almonds over the fish just before serving. Garnish with lemon slices.

Budget-conscious cooks know that mackerel is both nutritious and much less expensive than some other fish. Ask your fishmonger to show you how to remove the intestines from the mackerel and clean them thoroughly.

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