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Mackerel, Baked Ratatouille & Wheat Berries

Mackerel, Baked Ratatouille & Wheat Berries

Rating
4.5rating out of 5

(701 reviews from our customers)

Prep Time

40 min

Cuisine

Spanish

Omega-3 rich mackerel, fibre-packed wheat berries, and 4 of your 5-a-day from a vibrant mix of aubergine, onions, red pepper and tomatoes, this wholesome dish of pan-fried mackerel and oven-baked ratatouille is packed with delicious Mediterranean flavour – and goodness! (Dairy-free: see our FAQs for details).

Prep Time

40 min

Cuisine

Spanish

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What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Red-onion
2 red onions
Aubergine
1 aubergine
Red-pepper
1 red pepper
tomato paste 3.18
2 tbsp tomato paste †
Cherry-tomatoes
125g cherry tomatoes
dried-oregano
1 tsp dried oregano
basil 3.18
5g basil
wheat berries
130g wheat berries †
vegetable stock cube (new5/18)
1 vegetable stock cube †
British mackerel fillets
2 x 90g mackerel fillets †
You Will Need
Olive oil, salt

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 red onion
  • 1 aubergine
  • 1 red pepper
  • 2 tbsp tomato paste<span class="strong">†</span>
  • 125g cherry tomatoes
  • 1 tsp dried oregano
  • 5g basil
  • 130g wheat berries<span class="strong">†</span>
  • 1 Knorr vegetable stock cube<span class="strong">†</span>
  • 2 x 90g mackerel fillets<span class="strong">†</span>
Typical Values per 100g per serving
Energy 521 kJ
124 kcal
2474 kJ
588 kcal
Fat
of which saturates
4.7 g
1.3 g
22.3 g
6 g
Carbohydrate
of which sugars
14.2 g
3.4 g
67.3 g
16 g
Fibre 2.3 g 11.1 g
Protein 6.2 g 29.2 g
Salt 0.55 g 2.62 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 red onion
red onion
1 aubergine
aubergine
1 red pepper
red pepper
2 tbsp tomato paste
tomatoes (sulphites)
125g cherry tomatoes
cherry tomatoes
1 tsp dried oregano
dried oregano
5g basil
basil (100%)
130g wheat berries
wheat berry (gluten)
1 Knorr vegetable stock cube
Salt, vegetable fats (palm, shea butter, sal butter), potato starch, yeast extract, sugar, onion powder (2.3%), carrots (1.5%), herbs (parsley, tarragon), spices (CELERY seeds, garlic, turmeric, pepper, parsley roots), tomato puree powder, red bell pepper (0.2%), caramel syrup, flavourings (contain CELERY), leek, maltodextrin.
2 x 90g mackerel fillets
mackerel (fish)
Allergens
  • Allergens highlighted by † (sulphites, gluten, celery, fish)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 Mackerel, Baked Ratatouille & Wheat Berries

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7

Peel and roughly slice the red onions

Deseed the red pepper[s] (scrape the seeds and pith out with a teaspoon) and cut into thick strips

Trim the green stalks off the aubergine[s] and cut, lengthways into bite-sized pieces

2 Mackerel, Baked Ratatouille & Wheat Berries

Add the vegetables and dried oregano to a tray with a generous drizzle of olive oil and a pinch of salt and give everything a good mix up

Put the tray in the oven for 25 min or until the vegetables have softened

3 Mackerel, Baked Ratatouille & Wheat Berries

Meanwhile, boil a kettle

Chop the cherry tomatoes in half

Dissolve the vegetable stock cube[s] and tomato paste in 200ml [400ml] boiled water – this is your tomato stock

Re-boil a kettle

4 Mackerel, Baked Ratatouille & Wheat Berries

Meanwhile, add the wheat berries to a pot with plenty of boiled water and a pinch of salt (the same as you would for pasta)

Cook over a high heat for 12-15 min or until tender with a slight bite

Once cooked, drain, return to the pot and leave to cool 

5 Mackerel, Baked Ratatouille & Wheat Berries

Once the vegetables have softened, add the chopped cherry tomatoes and tomato stock to the tray and cook for 10-15 min further or until the cherry tomatoes have broken down and the sauce has thickened – this is your baked ratatouille 

6 Mackerel, Baked Ratatouille & Wheat Berries

Meanwhile, score the mackerel skin and season with a pinch of salt

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a medium-high heat

Once the pan is hot, place the mackerel skin-side down and cook for 4 min, then flip the mackerel and cook for a further 1 min

Tip: hold the fillets down flat with a spatula to crisp up the skin 

7 Mackerel, Baked Ratatouille & Wheat Berries

Chop the basil leaves finely (discarding the stalks)

8

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Serve the mackerel over the baked ratatouille with the drained wheat berries to the side

Garnish with the chopped basil

Enjoy!

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