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    Smoked Mackerel Bake

    January 12, 2012 1 Comment

    1.7Kshares

    Smoked Mackerel Bake - delicious smoky fish with golden roast potatoes, juicy tomatoes and sweet butternut squash finished off with a cheesy topping. 

    smoked mackerel bake on a baking tray with spatula

    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.

    close up of smoked mackerel bake on a baking tray

    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.

    smoked mackerel bake on a baking tray

    Love tray bake dishes like this Smoked Mackerel Bake? Check out these other delicious Tray Bakes:

    • LOW SYN CHICKEN, POTATO, VEGETABLE TRAY BAKE
    • GARLIC CHICKEN AND FRENCH BEAN TRAY BAKE
    • BLACK PEPPER CHICKEN TRAYBAKE
    • LEMON GARLIC CHICKEN RICE TRAYBAKE
    • LEMON AND HERB BUTTER SALMON TRAYBAKE
    • CHICKEN, FETA AND ROASTED BEETROOT BAKE
    • SYN FREE MOROCCAN CHICKEN WITH ROASTED SWEET POTATO TRAYBAKE

    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

    over the top view of smoked mackerel bake on a baking tray with spatula

    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.

    close up of smoked mackerel bake on tray

    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.

    smoked mackerel bake in white bowl with baby greens and tray in background

    Kitchen Items I used for this Smoked Mackerel Bake?

    • Kitchen Scales
    • Measuring Spoons
    • Measuring Jug
    • Chopping Board
    • Santoku Knife
    • Baking Tray
    • Saucepan

    close up of smoked mackerel bake in white bowl


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    See the handy Pinterest image below if you wish to pin this for later 🙂

     

    Smoked Mackerel Bake

    Smoked Mackerel Bake

    Yield: 4
    Prep Time: 15 minutes
    Cook Time: 55 minutes
    Total Time: 1 hour 10 minutes

    Smoked Mackerel Bake - delicious smoky fish with golden roast potatoes, juicy tomatoes and sweet butternut squash finished off with a cheesy topping. 

    Ingredients

    • 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

    Instructions

    1. Preheat oven to 200c or 400f
    2. 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,
    3. Place in the oven and bake for 30 mins, until just starting to go golden.
    4. Scatter evenly spaced out with the chopped tomatoes and place back in the oven for another 15 mins, until the tomatoes are slightly softened.
    5. Break up the smoked mackerel fillets and Evenly scatter over the top along with the grated cheese.
    6. Put the dish back in the oven and bake until cheese is melted, approx 10 mins
    7. Sprinkle with freshly chopped Italian parsley, season as needed with salt and black pepper.
    8. Serve with choice of sides
    9. Enjoy!!

    Notes

    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.

    If you wish to share this recipe, then please do so by using the share buttons provided. 

    Do not screenshot or post recipe or content in full.

    All images and content on Slimming Eats are copyright protected.

    Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy

    Nutrition Information
    Yield 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.

    Did you make this recipe?

    Please leave a comment on the blog or share a photo on Instagram

    © Siobhan (Slimming Eats)
    Cuisine: International / Category: Main
    smoked mackerel bake on tray with parsley pin

     

    It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

    Nutritional information is an estimate and is to be used for informational purposes only

    Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

    Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

    All images and content on Slimming Eats are copyright protected.

    If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

    * Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

    Filed Under: 11 SP, 2+ syns, butternut squash, by course, by ingredient, by type, dairy free, Delicious Weight Watchers Recipes, Dinner, Extra Easy, fish and seafood, gluten free, Lunch, Mackerel, paleo, potatoes, Recipes, tomatoes, vegetables, white fish, Whole30 Tagged With: butternut squash, healthy eating, low fat, mackerel, potatoes, slimming eats, slimming eats recipe, slimming world, slimming world recipes, smoked, tomatoes

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    Reader Interactions

    Comments

    1. Heather McLean says

      May 15, 2018 at 10:42 pm

      Hmmmmm.... just assumed ALL fish was * free* better go have a look at the SW charts eh?
      What about fresh salmon and trout? Do they have syns too?

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