Ingredients:
- 1 pepper (any colour), chopped
- ½ onion, chopped
- 1 small courgette, sliced or diced Handful of cherry tomatoes
- 100g new potatoes, halved or quartered
- Olive oil
- Ground garlic (to taste)
- Mixed herbs (to taste)
- 1 pre cooked mackerel fillet
Instructions:
1. Prepare the Potatoes:
- Begin by part boiling the new potatoes in a pot of salted water for about 5-7 minutes until they are just starting to soften.
2. Mix the Vegetables:
- In a large bowl, combine the parboiled potatoes, chopped pepper, onion, and courgette. Drizzle with olive oil, sprinkle with ground garlic and mixed herbs, and toss until everything is well coated.
3. Air Fry the Veg:
- Add the vegetable mix (apart from tomatoes) to the air fryer basket and roast for 15 minutes.
4. Add Cherry Tomatoes:
- After 10 minutes, add the cherry tomatoes to the air fryer basket with the other vegetables. Toss gently to combine and continue roasting for the remaining 5 minutes.
8. Serve:
- Once everything is cooked, serve the mackerel on a plate alongside the roasted Mediterranean vegetables.
Nutritional Benefits:
Mackerel
- Omega-3 Fatty Acids: Mackerel is rich in omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function.
- Protein: A great source of high-quality protein, vital for muscle repair, immune function, and overall health.
- Vitamins and Minerals: Mackerel is loaded with essential vitamins, including B12 (important for nerve function and red blood cell production), vitamin D (supports bone health and immune function), and selenium (an antioxidant that helps protect against cell damage).
Overall Nutritional Benefits
- Heart Health: The combination of omega-3 fatty acids from the mackerel and the antioxidants from the vegetables supports cardiovascular health.
- Weight Management: The high fibre content from vegetables and potatoes can help you feel full, aiding in weight control.
- Reduced Inflammation: The omega-3s and antioxidants in this dish can help reduce inflammation in the body.
- Bone Health: Nutrients like vitamin D, calcium, and potassium contribute to healthy bones.
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