High proteinQuickLow carb

Mackerel on Toast

Oily fish, sharp lemon, hard toast. It does not need more than that.

5 min Serves 1 Toaster

Per serving

503

kcal

32.9 g

protein

32.2 g

carbs

26.6 g

fat

6.5 g protein per 100 kcal · 6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Mackerel120 g
  • Bread70 g
  • Lemon20 g
  • Rocket(optional)25 g
  • Chilli(optional)8 g

Method

  1. 1Toast the bread hard.
  2. 2Flake the mackerel over it, skin discarded if you prefer.
  3. 3Lemon and black pepper, generously.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Handling chilliShow

The heat is mostly in the seeds and the pale inner ribs. Take them out for less heat.

  1. Cut off the stalk, halve it lengthways and scrape out the seeds with the tip of a teaspoon.
  2. Slice or chop finely.
  3. Wash your hands straight away with soap — and don't touch your eyes until you have.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Toast without a toasterShow

A toaster is easiest, but a dry pan or the grill works just as well.

  1. Toaster: medium setting, and watch the first slice — every toaster is different.
  2. Pan: a dry frying pan on medium heat, 1–2 minutes a side, pressing down gently with a spatula.
  3. Grill: on the rack under a hot grill, 1–2 minutes a side. Don't walk away — it burns fast.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.