Joe's 30 Minute Meals by Joe Wicks

Author:Joe Wicks
Language: eng
Format: epub
Publisher: Pan Macmillan

* You can make and freeze the risotto ahead if you like, then defrost, warm in the microwave, and serve with freshly cooked tuna steaks.

Aubergine caponata

WITH GRILLED MACKERAL

* Serves 2

* Make ahead

REDUCED-CARB

1 tbsp coconut oil

2 jarred anchovies, drained and finely chopped

1 red onion, peeled and diced

1 sprig of rosemary

2 cloves garlic, diced

250g aubergine, diced

10g tomato puree

40ml balsamic vinegar

250–350ml water

35g raisins

2 mackerel, fillets only

15g pine nuts, to serve

Melt the coconut oil in a shallow saucepan over a medium to high heat. When it is melted and hot, add the anchovies, red onion, rosemary and garlic and fry, stirring regularly, for 3 minutes.

Add the aubergine pieces and continue to stir and fry for 5 minutes.

Squeeze in the tomato puree and stir to combine. ‘Cook out’ the tomato puree for 1 minute – it should turn a slightly darker shade of red. Pour in the balsamic and let it bubble down to almost nothing. Pour in 250ml of water and bring to the boil. Reduce to a simmer and cook the aubergine like this for 20 minutes, or until nice and soft. Add more water to the pan if it seems it is running dry. Ultimately you’re after a thick mix with most of the water being evaporated, so don’t go mad pouring loads in. Stir through the raisins.

While the aubergine is cooking, heat your grill to its highest setting. Slash the mackerel fillets about three times on the skin side, then sprinkle with salt. Lay the fish, skin-side up, on a baking tray lined with baking parchment, then grill for 8 minutes without turning.

The skin on the fish should become blistered and crisp, yet perfectly cooked on the flesh side. Turn off the heat and shut the grill door to keep the fish warm.

Serve up a big plate of the caponata topped with the mackerel fillets and a sprinkling of pine nuts.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.