For each person, take a fresh Mackerel - the whole fish.

Trim away the head, tail and fins if not already done, then gut the fish,
washing it out well, ensuring you get the red and black spinal tissue
trimmed away (It CAN, but doesn't always - taste a bit bitter, but better to
be sure)

Wash the fish very well and allow to drain in a colander.



You could also use Mackerel Fillets for this dish, either skinned or not,
but I would prefer to keep the skin on. (Lots of good things in the skin!)
Fillets simply take away the bones, but that nonsense is just for the
terribly fastidious who like to think fish grow on trees and should have no
bones.



For the extreme who shudder at the very thought of fish bones, you might
consider Canned Mackerel, in which case, the recipe won't be as tasty, but I
'll give instructions for that, since in some cases you might be feeding
children or elderly or infirm people.



This is a fairly substantial dish - a Main Meal, and very likely if it's for
people with a light appetite, this will do TWO people.

You will also need:



ä 1 average sized Courgette. ä
1 average sized Onion

ä 4 Ounces Mushrooms, any type. ä 1
Clove Garlic, Crushed.

ä 7 Ounce can chopped tomatoes in juice. ä 1 teaspoon
Harissa Paste.

ä 1 dessertspoon Vegetable Oil ä
Boiled Rice to serve. Parsley for Garnish.



1. Cut the mackerel into 1" (2 Cm) slices to make little roundels.

2. Slice the courgette like 50 Pence pieces. Slice the mushrooms. Dice
the onion.

3. Fry the Courgette in HOT oil on each side for a few seconds until
just showing colour. Reserve.

4. Fry the Onion till colouring, add the garlic and fry a minute more.
Add the Harissa paste and fry another 2-3 minutes at a gentler heat, add the
mushrooms then add the tomatoes.

5. Oil another fry-pan/sauté pan and quickly seal the mackerel on each
side. (Not very much oil - a touch is all that's needed.)

6. As soon as the mackerel is sealed and taken colour, put in the
courgette, then pour on the Tomato and onion sauce to cover. Seal with a
lid.

7. Turn down to a simmer and allow to cook for 15-20 minutes.

8. Turn out onto hot rice and garnish with a LOT of chopped parsley and
a squeeze of lemon Juice over the dressed dish.

9. For Mackerel fillet users, dip the fillets in seasoned flour and fry
for 3 minutes each side, then place into the simmering sauce for 1 minute
before serving. It WILL break up, but that's the price you pay for having no
skeleton!

10. For canned mackerel users, just drain the fillets and heat them through
in the sauce



Diabetics should only use BASMATTI Rice, and then in small portions - 1.5
Ounces uncooked weight per portion, unless you tolerate rice well.



Alternatively, why not try MASHED CAULIFLOWER as a Rice & Potato Substitute?



I also find that if I get a REALLY WAXY NEW POTATO, I can boil it until it's
ALMOST cooked, then grate it roughly - amazing how it "almost" takes on like
a "Rice"





NOTES:



Harissa Paste, is a North African blend of spices. It's not overly hot, but
does have some unusually fragrant spices. Most supermarkets sell a form of
it now. It's not expensive.

You can also use Barracuda for this!