Mackerel stuffed tomatoes

A colourful, heart-healthy meal.

Ingredients

  • 6 large beef tomatoes, stalk removed
  • 125g can mackerel fillets in tomato sauce
  • 1 small onion, finely chopped
  • 100g (4oz) basmati rice
  • 1 egg, separated
  • ½ teaspoon dried basil
  • 1 red pepper (optional), deseeded and finely chopped
  • pepper and a little salt
  • 75g (3oz) low fat cheddar cheese, grated
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Method

  1. Preheat oven to 180˚C / 350˚F / Gas Mark 4.
  2. Cook rice according to instructions on packet. Drain and cool.
  3. Wipe tomatoes with damp kitchen paper. Cut a very thin slice from the stalk end of the tomatoes so that they stand flat.
  4. Cut a slice from the other end of the tomatoes, far enough down to be able to scoop out the centre (about 1cm or ½ inch down).
  5. Taking care not to pierce the outer skin, scoop out the centre, leaving a large cavity. Reserve the seeds and discard the core.
  6. In a bowl, mash the mackerel fillets and tomato sauce with a fork. Add the onion, cooked rice, egg yolk, basil, red pepper (if used) and tomato seeds. Season lightly and mix well.
  7. In a separate bowl, whisk the egg white until stiff. Fold into the mackerel mixture with a metal spoon.
  8. Spoon the mixture into the tomatoes, gently pressing into place with the back of the spoon.
  9. Place the filled tomatoes on a very lightly greased baking tray or flat dish. Sprinkle with cheese and bake for about 15–20 minutes until cheese is melted and lightly golden.

Serve with toast or wheaten bread for a filling, nutritious lunch.
Fish tinned in brine or tomato contains less fat than fish tinned in vegetable oil.

Serves:
6
Preparation time:
25-30 minutes
Cooking time:
15-20 minutes
Vegetarian:
No