Serves 4


4x 140g (5oz) mackerel fillets, fresh or defrosted
1 small onion, thinly sliced
1 medium sized apple, cored and thinly sliced
4 medium tomatoes, skinned and chopped
300ml (10floz) fish or chicken stock
sprig of rosemary
salt and black pepper
dash of Worcestershire sauce


Preheat the oven to 190C/375F/ gas mark 5.

Place the onion, apple, tomatoes and stock into a saucepan. Add the rosemary, seasoning and Worcestershire sauce. Bring to the boil, cover and cook for 10 minutes.

Fold the fish in half with the skin-side out and place into the ovenproof dish.

Pour the sauce over the fish. Cover with foil and bake for 20-25 minutes.

Serve hot with boiled rice and rocket salad.