Smoked Mackerel Bake - delicious smoky fish with golden roast potatoes, juicy tomatoes and sweet butternut squash finished off with a cheesy topping.
Mackerel is a bit like marmite - you either love it or you hate it. I've been eating it for years, my mum used to cook it weekly - soused fresh mackerel cooked in vinegar and I loved it.
So I suppose you could say I was accustomed to the taste of it from a young age. Surprisingly my young daughter loves it too and so this Smoked Mackerel Bake is a big hit with the family.
How the combinations for this Smoked Mackerel Bake came about, I can't quite remember. Usually, these kinds of meals, just kind of happen when I combine some ingredients that need to be used up and luckily more often than not, the result is a success.
If you really dislike that smokey taste then you probably won't like this dish, but if you do like a smokey flavour, what the mackerel does to the potatoes and butternut squash is kind of amazing.
It adds the most amazing flavour as the natural oil of the fish gets released when cooking, a kind of sweet smokiness and with the bit of melted cheese just to finish off the top, it is a match made in heaven.
Love tray bake dishes like this Smoked Mackerel Bake? Check out these other delicious Tray Bakes:
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or head on over to my FULL RECIPE INDEX with over 850+ delicious Slimming World Recipes, all fully searchable by meal type, ingredients, syn values etc
How can I add a ⅓ speed foods to this Smoked Mackerel Tray Bake?
They tray bake already has some butternut squash and tomatoes, but I think this pairs perfectly with some baby greens as a mixed salad. You really can add any vegetables you like, some steamed green vegetables, like broccoli or green beans, would also be a great addition.
I use golden baby potatoes in their skins for this tray bake, as they have a lovely buttery flavour, but feel free to use whatever potatoes you like, with or without skins.
This Smoked Mackerel Bake is also gluten-free and can be made dairy-free, Paleo and Whole30 friendly if you omit the dairy. The cheese is yummy added to the top, but I have made it without before and it is equally delicious.
Kitchen Items I used for this Smoked Mackerel Bake?
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- 300g smoked mackerel fillets - 6 syns*
- 500g of baby yellow gold potatoes (or similar waxy potatoes), halved or quartered depending on size
- 500g of butternut squash, cubed
- 250g of cherry tomatoes, quartered
- 40g of cheddar - 8 syns
- Fresh chopped Italian parsley
- Preheat oven to 200c or 400f
- Add the potatoes and butternut squash to a baking sheet lined with parchment paper, season with salt and spray over the top with cooking oil spray,
- Place in the oven and bake for 30 mins, until just starting to go golden.
- Scatter evenly spaced out with the chopped tomatoes and place back in the oven for another 15 mins, until the tomatoes are slightly softened.
- Break up the smoked mackerel fillets and Evenly scatter over the top along with the grated cheese.
- Put the dish back in the oven and bake until cheese is melted, approx 10 mins
- Sprinkle with freshly chopped Italian parsley, season as needed with salt and black pepper.
- Serve with choice of sides
This recipe is gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly
- Extra Easy - 3.5 syns per serving
- WW Smart Points - 11 per serving
- Paleo/Whole30/Dairy Free - omit cheese
NOTE: Smoked Mackerel varies in syns depending on brand, so calculate the Syns in the one you use.
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Nutrition InformationYield 4 Serving Size 1
Amount Per Serving Calories 430Total Fat 18.4gSaturated Fat 6.8gCholesterol 10mgSodium 675mgCarbohydrates 30.4gFiber 9.4gSugar 6gProtein 21g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.