Made for Superblue and Crazy on Cup of Joe Caribbean


2 tbsp oil

1 small onion, thinly sliced

1 medium sweet pepper, seeded and thinly sliced

1 cup chopped bodi/green beans

1 small head broccoli, chopped

1 tbsp tomato paste

3 – 4 garlic cloves, finely chopped

¾ cup red wine

1 can Grace Mackerel in Tomato Sauce

1 can chopped tomatoes

Few dashes pepper sauce

½ cup heavy cream

Salt and pepper

1 cup grated cheddar cheese

Extra grated cheddar cheese for top

Fresh chopped basil

1 pack pasta shells, cooked, drained and set aside


  1. Preheat oven to 375 degrees F. Spray a medium sized baking dish with cooking spray or lightly grease with butter.
  2. In a large skillet, heat oil over medium high heat. Add the onions and cook for 1 minute.
    Add the sweet pepper, bodi and broccoli. Season with a little salt and pepper. Add the tomato paste and garlic. Mix well.
  3. Add the red wine and let cook for 1 – 2 minutes. Add the chopped tomatoes, cream and pepper sauce. Mix well.
  4. Add the Grace Mackerel in Tomato Sauce, mixing into the vegetables and breaking up the mackerel into smaller pieces in the sauce. Season with a little more salt and black pepper.
  5. Add the cooked pasta and mix well into the sauce. Add the cup of grated cheddar cheese and basil, stirring into the pasta. Taste and adjust seasoning if necessary.
  6. Pour into the prepared baking dish. Top with extra grated cheese. Bake in the preheated oven for 20 – 25 minutes or until the top is golden brown and bubbly. Remove from oven and let sit for a few minutes before cutting and serving

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