Mackerel and kidney beans

Name: Mackerel and kidney beans
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: European, British
Ingredients: 250g of tin mackerel in tomato sauce; 1 onion, peeled & diced; 400g of tin kidney beans, drained & rinsed; 4 sprigs of parsley, washed & chopped; 1 clove garlic, peeled & crushed; 100ml water; 3 sprigs thyme

5 steps

Prep:10minCook:15min

A weekday meal that includes healthy oily fish to support a balanced diet.

Updated at: Wed, 16 Aug 2023 20:27:50 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories443.9 kcal (22%)

Total Fat24.6 g (35%)

Carbs32.2 g (12%)

Sugars11.8 g (13%)

Protein25.2 g (50%)

Sodium523.4 mg (26%)

Fiber7.3 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

250gmackerel in tomato sauce

tin, drained & rinsed

4 sprigsparsley

washed & chopped

1 clovegarlic

peeled & crushed

100mlwater

3 sprigsthyme

Instructions

Step 1

Firstly separate the mackerel fillets from tomato sauce and keep sauce to use in the next step.

Step 2

In a medium pan add the oil and then sweat off onions, garlic and thyme for 2-3 minutes. Add tomato sauce and rinse tins with 100ml water and add mixture to the pan, then add kidney beans and simmer for 5-10 minutes.

Step 3

Gently place mackerel fillets in the sauce and cook on a low heat for 5 minutes.

Step 4

sprinkle with parsley to garnish and serve.

Step 5

Optional: Add boiled dumplings to stew for extra comfort