225g smoked mackerel
6 medium eggs
3 tbsp milk
2 tsp wholegrain mustard
2 tbsp freshly chopped parsley
6 spring onions, trimmed and diagonally sliced
50g frozen peas, thawed
75g cheddar cheese, grated
Preheat the grill to high just before cooking. Bring a pan of lightly salted water to a rolling boil. Add the pasta and cook according to the packet instructions or until al dente. Drain thoroughly and reserve.
Remove the skin from the mackerel and break the fish into large flakes, discarding any bones and reserve.
Place the eggs, milk, mustard and parsley in a bowl and whisk together. Season with just a little salt and plenty of freshly ground black pepper and reserve.
Melt the butter in a large heavy-based frying pan. Cook the spring onions gently for 3-4 minutes, until soft. Pour in the egg mixture, then add the drained pasta, peas and half of the mackerel.
Gently stir the mixture in the pan for 1-2 minutes or until beginning to set. Stop stirring and cook for about 1 minutes until the underneath is golden-brown.
Scatter the remaining mackerel over the frittata followed by the grated cheese. Place under the pre-heated grill for about 1 1/2 minutes or until golden brown and set.
Cut into wedges and serve immediately.
This is actually a pretty good post gym meal, fish, carbos, protein and quite tasty as well. There’s no need to put much salt since the fish itself and cheese is already quite salty. If you can’t get smoked fish, bacon should be a decent substitute.