Smoked mackerel and spring onion jacket Recipe

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serves:

4

Cost:

not

Prep:

5 min

Cooking:

25 min
(with microwave)

Nutrition per portion

RDA
Calories Array kCal 0%
Fat Arrayg 0%
  -  Saturates Arrayg 0%

A perfect example of a well balanced meal is this jacket potato recipe. In just 25 mins you can whip up a dinner for your family which incorporates protein, vitamins, carbs and essential omega-3s, and who said healthy eating was difficult?

Ingredients

  • 4 medium size potatoes (175g-225g/6-8oz each)
  • 300g ready-to-eat peppered smoked mackerel fillets
  • 4 spring onions, finely sliced
  • 4 tbsp Half-fat creme fraiche
  • Extra: watercress/rocket
  • Healthy: 1 lemon

Method

  • Scrub the potatoes, then dry and prick each one several times with a sharp knife.

  • Microwave Method: Cook one potato (225g/8oz) for 6 mins on full power (800W), turn half way through cooking. Allow to stand for 1 – 2 minutes before serving. If cooking more than one potato at a time you need to increase the cooking time accordingly.

  • Oven Method: Rub a few drops of olive oil into the potato skin, place the potatoes in a pre-heated oven at 200°C/400°F/gas 6 on a baking tray with salt sprinkled around the potato. Bake for 1¼ hours or until soft.

  • When the potato is almost ready, in a bowl mix together the mackerel fillets, discarding the skin, with the spring onions and creme fraiche and serve on the jacket.

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