Mackerel and Fennel Stew


This is a delicious and deceptively easy dish, as you can just place everything in one tray in the oven. Oily fish like mackerel are excellent sources of vitamin d and omega-3- fatty acids, and fennel is excellent for digestion.


Yield: 2 Servings


  • 2 fennel bulbs - 1 diced and 1 quartered

  • 2 lots of cherry tomatoes on the vine

  • 1 red pepper, diced

  • 1 tsp dried seaweed (optional)

  • 2 mackerel fillets

  • 2 slices of lemon, plus a little extra lemon juice

  • olive oil

  • sea salt and black pepper

  • a handful of flat leaf parsley, chopped


  1. Preheat the oven to 200oC. Toss the diced pepper and diced and quartered fennel in olive oil and place on a roasting tray. Squeeze over a little lemon juice.

  2. Add the cherry tomatoes on the vine at the side of the tray and drizzle a little oil over them too. Season everything with sea salt and black pepper. Roast for 20-25 minutes, turning the vegetables over after 10 minutes.

  3. Season the mackerel fillets. Heat a little olive oil in a pan and cook them skin side down until crispy.

  4. Transfer this mackerel to the oven skin side up. Sprinkle over the dried seaweed and chopped parsley.

  5. Place a slice of lemon on each mackerel fillet. Turn off the oven and leave the tray inside for 5 minutes. Then serve.