Wednesday, June 15, 2011

Wee75 Day 3

Mackerel frittata
Serves 4 : Very easy : Quick
600gm potatoes, sliced
200gm asparagus, chopped
200gm frozen peas
±12 large cherry tomatoes, quartered

1 400gm can middle cut mackerel in brine,
          drained and flaked

1 onion, thinly sliced
1 tsp crushed garlic (optional)

6 eggs, separated

Boil, steam or microwave the potatoes, asparagus and peas separately.
Once these are cooked, toss together with the tomatoes and mackerel.

Beat the egg whites until stiff peaks form.
Beat the yolks and then fold into the beaten whites.

Turn on the grill.
Spray a large frying pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion softens.
Add the other vegetables and fish to the pan.
Stir well.
Pour the egg mixture into the pan and spread to cover everything.
Continue cooking over a medium to low heat for 5 minutes.
Place under the grill to brown the top.

Serve garnished with chopped parsley.

Mackerel is rich in Omegas 3 and 6. It is quite a ‘meaty’ fish in texture. You could use canned tuna or salmon, if you prefer.

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