Tomato and Mackerel Toast
because it's tomato girl summer & only the cool ones love tinned fish
This is my take on a summer toast that leans a little Spanish, a little salty, and tomato girl summer approved. Instead of slices, the tomatoes are grated — which gives you a juicy base that soaks into the sourdough in the best way. Then you pile on the mackerel, dressed up with a few basic pantry ingredients.
A Note on Seasonal Cooking
This toast is proof that you don’t need a full recipe to make something delicious — just good ingredients, in season. Grating a tomato in winter? Meh. But doing it in late June or July, when tomatoes are finally sweet and juicy? It hits completely different!!
Seasonal cooking isn’t about rules — it’s just a way to eat what’s naturally at its best. It’s more flavourful, more affordable, and honestly… way more fun.
Ingredients —
1 thick slice of sourdough, toasted
1 ripe tomato, grated
Salt + pepper
1 small garlic clove, grated or finely minced
A glug of high-quality olive oil
2–3 tinned mackerel filets (preferably in olive oil)
A spoonful of finely sliced shallot
A handful of chopped fresh parsley
A few capers
1 spoonful grilled olives
Directions —
Grate your tomato into a bowl using the large holes of a box grater.
Strain the pulp through a mesh strainer to remove excess liquid — you want it spreadable, not soggy.
Mix in salt, garlic, and olive oil. Taste and adjust until it’s punchy and bright.
In another bowl, gently mix the mackerel filets with red onion, parsley, grilled olives and capers.
Spoon the tomato mixture over your toasted sourdough.
Top with the mackerel mixture, then drizzle with hot honey right before serving.
Why Mackerel Is So Good for You
Mackerel is an underrated protein powerhouse — one small tin can pack over 20 grams of protein. It’s rich in omega-3 fatty acids, vitamin D, and B12, making it great for heart and brain health. Compared to other fish, it’s low in mercury and often more affordable and sustainable. Look for tins packed in high-quality olive oil, tomato sauce, or lemon for the best flavour.
No oven, no fuss and just good flavour — exactly what you want when it’s hot and you’re not trying to cook. It comes together fast, fills you up, and is packed with protein, healthy fats, and all the fresh summer goodness. Perfect for lunch, a light dinner, or a snack with a cold drink in hand!!
— ciao xx