Basil and Lemon Chickpeas with Mackerel
Food in Season January – Chickpeas with Mackerel

Rich in omega 3 oil, this mackerel and chickpea dish is a great seasonal recipe.

Chickpeas with Mackerel

By weightlossresources.co.uk

Rich in omega 3 oil, this mackerel and chickpea dish is a great seasonal recipe.

  • Recipe makes: 2 servings
  • Prep time:
    10 mins
  • Cook time: 15 mins
  • Calories: 517
    per serving

Ingredients

  • 40g sunblush tomatoes
  • 1½ tbsps olive oil
  • 30g spring onions
  • 1 garlic clove
  • ½ tbsp lemon peel
  • 1 juice lemon
  • 1 can chickpeas
  • 1 cube vegetable stock
  • 2 mackerel fillets
  • 2 tbsps fresh basil

Method

  1. Heat 1 tbsp oil in a large, shallow pan.
  2. Add half a bunch of sliced spring onions, 1 crushed garlic clove, and the zest of 1 lemon, then cook for 2 mins until the onions are tender but still very green.
  3. Add 1 x 400g can of drained chickpeas, then stir until well coated in the onion mixture. Lightly crush with a potato masher, then add 100ml vegetable stock and the halved sunblush tomatoes. Simmer for 3-4 mins or until the liquid is absorbed, then set aside to cool slightly.
  4. Meanwhile, heat 1/2 tbsp olive oil in a large, non-stick frying pan over a medium heat.
  5. Season the mackerel fillets on both sides and fry for 3 mins each side, starting on the skin side.
  6. Add a handful of torn basil and a squeeze of lemon juice to the chickpeas, then season to taste.

To serve, spoon the warm chickpeas onto serving plates, and top with the mackerel fillets.

Nutrition information per serving
Calories (kcal)517
Carbohydrate (g)25.7
Fat (g)32.8
Protein (g)31.0
Fibre (g)6.4
Alcohol (g)0.0
Fruit & Veg2.1

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