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Mackerel and courgette frittata recipe
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2 ratings
This one-pan frittata is studded with colourful veg along with great-value and nutritious tinned mackerel. Lovely for lunch or a light summer dinner, served with a fresh green salad. See method
Ingredients
- 3 tbsp olive oil
- 567g tin new potatoes, drained, dried and cut into 2-3cm pieces
- 1 red onion, finely diced
- 1 courgette, quartered lengthways and finely chopped
- 6 eggs, beaten
- 10g fresh basil, roughly chopped
- 125g tin mackerel in rapeseed oil, drained and flaked into bite-sized pieces
- 1 tsp smoked paprika
- 130g bag shredded iceberg lettuce
- ½ cucumber, quartered lengthways and finely chopped
If you haven't got any new potatoes, try dicing a large white potato instead
Each serving contains
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Energy
1450kj
349kcal
17%
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Fat
22g
32%
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Saturates
5g
23%
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Sugars
4g
4%
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Salt
1g
16%
of the reference intake
Carbohydrate 17.1g
Protein 18.6g
Fibre 2.7g
Method
- Preheat the oven to gas 4, 180°C, fan 160°C. Heat 1 tbsp oil in an ovenproof, nonstick frying pan over a high heat. Fry the potatoes for 5-6 mins, turning occasionally, until golden. Season, transfer to a plate and set aside.
- Add another 1 tbsp oil to the pan, then fry the onion and courgette with a pinch of salt for 5-6 mins until softened, reducing the heat if they start to catch.
- Meanwhile, season the beaten eggs and stir through the basil.
- Return the potatoes to the pan with the flaked mackerel and paprika, stir everything together, then pour over the egg mixture. Cook over a low-medium heat for 3-4 mins until fairly set on the bottom. Bake in the oven for 12-15 mins until just set. Gently loosen the edges with a spatula, then slide onto a plate.
- Put the lettuce and cucumber in a bowl, season and drizzle over the remaining oil; toss together. Cut the frittata into wedges and serve with the salad and a good grinding of black pepper.
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