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Mackerel and fennel crumble

Serves:
4
Time:
1 hrs 45 mins

In this tasty dish, mackerel and fennel are cooked in apple juice and topped with a low-fat oat crumble. Serve it with baked potatoes and peas.

Each serving contains:

High FAT
28.30g

Low SAT
5.30g

Low SUGAR
14.20g

Low SALT
0.60g

Ingredients

Contains allergens
  • 560g mackerel fillets
  • 1 tbsp vegetable oil
  • 150g onion, roughly chopped
  • 2 large cloves garlic, crushed
  • 200g fennel, or celery, roughly chopped
  • 275g fresh tomatoes, cut into eighths
  • 1 tsp dried mixed herbs
  • 200ml unsweetened cloudy apple juice
  • 75g breadcrumbs made from wholemeal bread
  • 50g porridge oat flakes
  • 4 medium baking potatoes, weighing about 200g each, scrubbed and pierced with a sharp knife
  • 320g frozen peas

Method

  1. Preheat the oven to 190°C (170°C for fan-assisted ovens) or gas mark 6.
  2. Put the potatoes on a baking sheet and place in the oven for 60-90 minutes. Alternatively, cook in a microwave oven using the timings suggested by the manufacturer.
  3. Wash the mackerel fillets, check they do not contain any bones and cut each fillet into 3 or 4 pieces.
  4. Heat the oil in a non-stick pan and gently fry the onion and garlic for 5 minutes until just softened.
  5. Stir in the fennel or celery, cover and allow to sweat for 10 minutes, stirring occasionally.
  6. Add the chopped tomatoes, apple juice and herbs and continue to cook for 5 minutes.
  7. Stir the mackerel fillets into the pan to combine, then spoon the whole mixture into a large ovenproof dish (approx 30cm x 20cm) and flatten the surface slightly.
  8. Combine the breadcrumbs and oats and spoon over the mixture.
  9. Bake for 30-35 minutes until the top is browned and the fish flakes when pressed with a knife.
  10. Check the centre of the potatoes is soft when pierced with a sharp knife, then remove from the oven and serve with the crumble.
  11. Meanwhile, cook the peas in unsalted boiling water for 3-4 minutes until just tender.
  12. Serve the mackerel crumble with the peas and potatoes. Split open the potatoes and use some of the cooking juices from the crumble to moisten the potato.

Nutritional information

Nutrient Per 100g Per 600g portion
Energy 126 kcal (527kJ) 757 kcal (3167kJ)
Protein 7.1g 42.6g
Carbohydrate 13.8g 82.9g
(of which sugars) 2.4g 14.2g
Fat 4.7g 28.3g
(of which saturates) 0.9g 5.3g
Fibre 2.6g 15.5g
Sodium 0g 0.2g
Salt 0.1g 0.5g

Allergy advice

Contains: wheat (gluten), oats (gluten), fish, celery (optional).

Food safety tips

Make sure that the crumble is cooked until steaming hot all the way through.

Girls and women who might have a baby one day, plus pregnant and breastfeeding women, shouldn’t eat more than two portions of oily fish (such as mackerel) a week

Contains allergens
  • 19 ¾ oz mackerel fillets
  • 1 tbsp vegetable oil
  • 5oz onion, roughly chopped
  • 2 large cloves garlic, crushed
  • 7oz fennel, or celery, roughly chopped
  • 9 ½ oz fresh tomatoes, cut into eighths
  • 1 tsp dried mixed herbs
  • 7fl oz unsweetened cloudy apple juice
  • 2 ½ oz breadcrumbs made from wholemeal bread
  • 1 ¾ oz porridge oat flakes
  • 4 medium baking potatoes, weighing about 200g each, scrubbed and pierced with a sharp knife
  • 11oz frozen peas

Method

  1. Preheat the oven to 190°C (170°C for fan-assisted ovens) or gas mark 6.
  2. Put the potatoes on a baking sheet and place in the oven for 60-90 minutes. Alternatively, cook in a microwave oven using the timings suggested by the manufacturer.
  3. Wash the mackerel fillets, check they do not contain any bones and cut each fillet into 3 or 4 pieces.
  4. Heat the oil in a non-stick pan and gently fry the onion and garlic for 5 minutes until just softened.
  5. Stir in the fennel or celery, cover and allow to sweat for 10 minutes, stirring occasionally.
  6. Add the chopped tomatoes, apple juice and herbs and continue to cook for 5 minutes.
  7. Stir the mackerel fillets into the pan to combine, then spoon the whole mixture into a large ovenproof dish (approx 8” x 12”) and flatten the surface slightly.
  8. Combine the breadcrumbs and oats and spoon over the mixture.
  9. Bake for 30-35 minutes until the top is browned and the fish flakes when pressed with a knife.
  10. Check the centre of the potatoes is soft when pierced with a sharp knife, then remove from the oven and serve with the crumble.
  11. Meanwhile, cook the peas in unsalted boiling water for 3-4 minutes until just tender.
  12. Serve the mackerel crumble with the peas and potatoes. Split open the potatoes and use some of the cooking juices from the crumble to moisten the potato.

Nutritional information

Nutrient Per 100g Per 600g portion
Energy 126 kcal (527kJ) 757 kcal (3167kJ)
Protein 7.1g 42.6g
Carbohydrate 13.8g 82.9g
(of which sugars) 2.4g 14.2g
Fat 4.7g 28.3g
(of which saturates) 0.9g 5.3g
Fibre 2.6g 15.5g
Sodium 0g 0.2g
Salt 0.1g 0.5g

Allergy advice

Contains: wheat (gluten), oats (gluten), fish, celery (optional).

Food safety tips

Make sure that the crumble is cooked until steaming hot all the way through.

Girls and women who might have a baby one day, plus pregnant and breastfeeding women, shouldn’t eat more than two portions of oily fish (such as mackerel) a week