Smoked Mackerel Lasagne

By adding fish to your diet, you ultimately add a lot of important nutrients to your diet. Seen as a healthy fish due to the Omega 3 fatty acids, Nutritionists recommends adding fatty fish to your diet at least twice a week.

Benefits by eating this fish would be to enhance heart health, adding lots of micronutrients and protein which contributes to new cell building properties in your body. It helps with lower blood pressure and cholesterol, keeps bones healthy and strong as well as protecting you against depression.

Mackerel is a salt water fish and there are over 20 different species of Mackerel that we can choose from. In this recipe I used Atlantic Smoked (with added black pepper) Mackerel.

Smoked Mackerel

Smoked Mackerel Lasagne

Preparation time: 30 minutes

Baking time: 10 minutes

Serves: 4

Ingredients:

250g dry Lasagne sheets

250g Smoked Mackerel (Skin peeled and removed)

1 leek, sliced

1 onion, sliced

1 clove of garlic

1 tomato, cubed

olive oil to fry

1 tsp paprika

1 tsp turmeric

2 tsp dried fennel

1 tsp salt

For the Béchamel (white) Sauce

3 tbsp butter

3 tbsp flour

2 cups of milk

Optional: grated cheese

Method:

  1. Begin by boiling water (with salt) in a pot. Add lasagne sheets to the water and boil for only 5-7 minutes. By doing a par-boil, you will reduce the time that the Lasagne needs to stay in the oven.

  2. Meanwhile, preheat the oven to 180 degrees celcius.

  3. Place the leek, onion, garlic, herb and spices into a large saucepan. Fry until done.

  4. Add the butter and flour to the fried onion mix. Stir well until all fat particles are covered with flour. Slowly add cold milk and keep stirring until the sauce starts to thicken.

  5. Remove the lasagne sheets from the water and place on the base of a pre-greased lasagne or ramekin bowl. Start with one layer at a time. (TIP: add a small amount of sauce to the base of the dish to avoid the pasta to stick).

  6. Remove the saucepan from the stove, break up the mackerel fish into pieces and add to the sauce. (Be careful not to break or stir it into too small pieces).

  7. Add one layer of sauce and fish, and repeat with lasagne until you are done.

  8. Place into the oven and bake for 10 minutes. (I’ve added grated cheese on top of the last layer).

smoked mackerel
Smoked Mackerel lasagne