Mackerel and courgette frittata recipe
This one-pan frittata is studded with colourful veg along with great-value and nutritious tinned mackerel. Lovely for lunch or a light summer dinner, served with a fresh green salad.
See method- Serves 4
- 35 mins
- 349 calories / serving
- Dairy-free
- Gluten-free
Ingredients
- 3 tbsp olive oil
- 567g tin new potatoes, drained, dried and cut into 2-3cm pieces
- 1 red onion, finely diced
- 1 courgette, quartered lengthways and finely chopped
- 6 eggs, beaten
- 10g fresh basil, roughly chopped
- 125g tin mackerel in rapeseed oil, drained and flaked into bite-sized pieces
- 1 tsp smoked paprika
- 130g bag shredded iceberg lettuce
- ½ cucumber, quartered lengthways and finely chopped
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Shop ingredientsEach serving contains
- Energy
- 1450kJ 349.0kcal
- Fat
- 22g
- Saturates
- 5g
- Salt
- 1.0g
- Sugars
- 4g
of the Reference intake
Carbohydrate 17.1gProtein 18.6gFibre 2.7g
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Method
- Preheat the oven to gas 4, 180°C, fan 160°C. Heat 1 tbsp oil in an ovenproof, nonstick frying pan over a high heat. Fry the potatoes for 5-6 mins, turning occasionally, until golden. Season, transfer to a plate and set aside.
- Add another 1 tbsp oil to the pan, then fry the onion and courgette with a pinch of salt for 5-6 mins until softened, reducing the heat if they start to catch.
- Meanwhile, season the beaten eggs and stir through the basil.
- Return the potatoes to the pan with the flaked mackerel and paprika, stir everything together, then pour over the egg mixture. Cook over a low-medium heat for 3-4 mins until fairly set on the bottom. Bake in the oven for 12-15 mins until just set. Gently loosen the edges with a spatula, then slide onto a plate.
- Put the lettuce and cucumber in a bowl, season and drizzle over the remaining oil; toss together. Cut the frittata into wedges and serve with the salad and a good grinding of black pepper.
- See more Frittata recipes
