Meal Plan 21 May

Mediterranean Baked Mackerel with Chickpea and Tomato Stew

Information

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Servings: 3
  • Difficulty: Medium

Ingredients

  • 3 mackerel fillets
  • 240 g chickpeas, drained and rinsed
  • 400 g chopped tomatoes
  • 60 ml tomato paste
  • 1 carrot, diced
  • 100 g sweetcorn
  • 60 ml coconut milk
  • 2 tbsp tahini
  • 2 tbsp green olives, sliced
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp dried oregano
  • 1 tbsp pine nuts
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Preheat the oven to 200°C (180°C fan). Line a baking tray with parchment paper.
  2. Place the mackerel fillets on the baking tray. Drizzle with olive oil, and season with salt, pepper, and dried oregano. Set aside.
  3. In a large pot, combine the chickpeas, chopped tomatoes, tomato paste, diced carrot, sweetcorn, coconut milk, and tahini. Stir well to combine.
  4. Bring the stew to a simmer over medium heat. Reduce the heat to low, cover, and let it cook for 20 minutes, stirring occasionally.
  5. While the stew is simmering, bake the mackerel in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
  6. Stir the sliced green olives and pine nuts into the stew. Cook for an additional 2-3 minutes.
  7. To serve, ladle the chickpea and tomato stew into bowls. Top each bowl with a baked mackerel fillet. Garnish with fresh parsley.

Notes

  • Substitution option: If mackerel is not available, you can use another firm fish like cod or haddock.
  • Make-ahead tip: The chickpea and tomato stew can be made ahead of time and reheated before serving.
  • Storage information: Store any leftovers in an airtight container in the refrigerator for up to 2 days.

Risotto with Butternut Squash and Pine Nuts

Information

  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Servings: 3
  • Difficulty: Medium

Ingredients

  • 200 g risotto rice
  • 300 g butternut squash, peeled and diced
  • 1 litre vegetable stock
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 60 ml white wine (optional)
  • 2 tbsp olive oil
  • 30 g pine nuts
  • 2 tbsp grated Parmesan cheese (optional)
  • 1 tbsp butter
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Heat 1 tbsp of olive oil in a large pan over medium heat. Add the diced butternut squash and cook for 5-7 minutes until slightly softened. Remove from the pan and set aside.
  2. In the same pan, add another tablespoon of olive oil. Add the chopped onion and garlic, and sauté until softened, about 3-4 minutes.
  3. Add the risotto rice to the pan and stir to coat the grains with oil. Cook for 2 minutes.
  4. Pour in the white wine (if using) and stir until it has been absorbed by the rice.
  5. Begin adding the vegetable stock, one ladle at a time, stirring frequently. Allow the rice to absorb the stock before adding more.
  6. After about 15 minutes, stir in the cooked butternut squash.
  7. Continue adding stock and stirring until the rice is creamy and cooked al dente, about 25-30 minutes in total.
  8. In a separate dry pan, toast the pine nuts over low heat until golden, about 2-3 minutes.
  9. Once the risotto is done, stir in the butter and grated Parmesan cheese (if using). Season with salt and pepper to taste.
  10. Serve the risotto hot, garnished with toasted pine nuts and fresh parsley.

Notes

  • Substitution option: If you don’t have white wine, you can substitute it with a bit more vegetable stock.
  • Make-ahead tip: Risotto is best served immediately, but you can prepare the butternut squash ahead of time.
  • Storage information: Store any leftovers in an airtight container in the refrigerator for up to 2 days.

Lazy Pineapple and Mackerel Fried Rice

Information

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Servings: 3
  • Difficulty: Easy

Ingredients

  • 300 g cooked rice (preferably day-old)
  • 200 g tinned mackerel, drained and flaked
  • 150 g tinned pineapple, drained and chopped
  • 1 carrot, diced
  • 2 tbsp tomato paste
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 tbsp pine nuts (optional, for garnish)
  • Fresh parsley, chopped (optional, for garnish)

Instructions

  1. Heat the olive oil in a large skillet or wok over medium heat.
  2. Add the diced carrot to the skillet and cook for 3-4 minutes until slightly softened.
  3. Stir in the tomato paste and garlic powder, and cook for another minute.
  4. Add the cooked rice to the skillet, breaking up any clumps. Stir to combine with the carrots and tomato paste.
  5. Pour the soy sauce over the rice and stir well to evenly distribute.
  6. Add the flaked mackerel and chopped pineapple to the skillet. Stir to combine with the rice.
  7. Season with black pepper and cook for an additional 3-4 minutes, stirring occasionally, until everything is heated through.
  8. Taste and adjust the seasoning if needed.
  9. Serve the fried rice hot, garnished with pine nuts and fresh parsley if desired.

Notes

  • Substitution option: If you don’t have tinned mackerel, you can use another type of tinned fish like tuna or salmon.
  • Make-ahead tip: This dish is best served immediately, but you can prepare the ingredients ahead of time for quicker cooking.
  • Storage information: Store any leftovers in an airtight container in the refrigerator for up to 2 days.