• 1 red onion, cut into wedges
  • 1 yellow pepper, deseeded and cut into thin slices
  • 1 red pepper, deseeded and cut into thin slices
  • 1 courgette, cut into inch-thick semi circles
  • 2 sprigs of rosemary
  • 1 sprig of thyme
  • 1 tbsp olive oil
  • 2 garlic cloves, thinly sliced
  • 10 medium eggs
  • 100ml semi-skimmed milk
  • 20g parmesan, grated
  • 5g parsley, roughly chopped
  • 60g smoked mackerel, skin removed and broken into small pieces
  • 2 x 160g bags Italian-style salad, to serve


  1. 1

    Preheat the oven to 200°C/fan 180°C/gas mark 6. Line a 30cm x 20cm tin with baking paper, making sure it overlaps on the sides. Add the vegetables to the tin, season and toss with the rosemary, thyme and olive oil. Roast for 15 minutes. Add the garlic and roast for an additional 10 minutes. Remove from the oven, remove the herb stalks, and turn the oven down to 180°C/160°C fan/gas mark 4.

  2. 2

    Whisk the eggs together with the milk, parmesan, parsley and some seasoning. Scatter the smoked mackerel over the vegetables, then pour over the egg mixture. Bake for 30 minutes or until set and golden brown on top. Leave to cool slightly, then cut into squares and serve with the salad leaves.

Nutritional Details

Each serving provides
  • Energy 1424kj 340kcal 17%
  • Fat 20.8g 30%
  • Saturates 6.8g 34%
  • Sugars 8.4g 9%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 402kj/96kcal

Each serving provides

3.1g carbohydrate 1.1g fibre 7.3g protein

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