Dinner

Harissa Mackerel with Chickpeas and Roast Tomatoes

Name: Harissa Mackerel with Chickpeas and Roast Tomatoes
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 130 g Mackerel fillet; 100 g Chickpeas, tinned and drained; 150 g Cherry tomatoes; 2 tsp (12 g) Harissa paste; 60 g Red onion; 4 g Olive oil; Of half a lemon Lemon juice; A handful, chopped Fresh parsley

Mackerel brushed with harissa and roasted over chickpeas, cherry tomatoes and red onion, with lemon and parsley. 34 g of protein for 475 kcal.

Calories: 475kcal
Protein: 34g
Fat: 26g
Carbs: 27g

Per serving, makes 1. 10 minutes of work, then twenty minutes in the oven. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Mackerel fillet130 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Chickpeas, tinned and drained100 g
Drained weight. A 400 g tin drains to about 240 g.
Cherry tomatoes150 g
Harissa paste2 tsp (12 g)
Red onion60 g
Olive oil4 g
Lemon juiceOf half a lemon
Fresh parsleyA handful, chopped

Method

Heat the oven to 220°C. Toss the chickpeas, tomatoes and onion wedges with the oil and half the harissa on a tray and roast for twelve minutes.
Brush the mackerel with the rest of the harissa and lay it skin-side up on top of the vegetables.
Roast for eight more minutes, until the skin has blistered and the tomatoes have collapsed.
Squeeze the lemon over everything and scatter with parsley.

Worth knowing

Mackerel carries its own oil, so the tray gets only 4 g. The fish bastes the chickpeas as it cooks.
The chickpeas roast rather than stew here and pick up a crust. At 100 g they are a modest portion; 150 g adds about 55 kcal.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.