Pan-cooked mackerel with beetroot salsa & bean mash

Pan-cooked mackerel with beetroot salsa & bean mash

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(6 ratings)

Prep: 10 mins Cook: 7 mins


Serves 2

Boost omega-3 fats with this budget, weeknight dinner - pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa

Nutrition and extra info

Nutrition: per serving

  • kcal430
  • fat18g
  • saturates4g
  • carbs34g
  • sugars14g
  • fibre5g
  • protein30g
  • salt1.1g


  • 2 large mackerel fillets (to save money, buy a whole fish and ask the fishmonger to prepare it for you)


    Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

  • 65g pack rocket



    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

For the salsa & beans

  • 250g cooked beetroot, diced



    A favourite in 1970s British salads (cooked and pickled in vinegar), beetroot is a root…

  • ½ red onion, finely chopped
  • grated zest and juice ½ lime



    The same shape, but smaller than…

  • 2 tbsp chopped dill, plus extra for sprinkling
  • 1 tsp olive oil, plus a little extra for cooking
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 garlic clove, finely chopped
  • 400g can cannellini beans
    Cannellini bean

    Cannellini bean

    can-a-leen-ee been

    Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…


  1. Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.

  2. Heat the tsp oil in a non-stick pan and gently cook the garlic until softened, then tip in the beans, and some of the juice from the can with seasoning. Mash the beans keeping them quite chunky, then keep warm.

  3. Feel along the fish to check for bones, and if you find any, firmly pull them out with your fingers or tweezers. Heat a non-stick frying pan, wipe with a little oil then cook the mackerel skin-side down for 3-4 mins. Flip over and cook for a few minutes more until the fillets are cooked all the way through. Spoon the bean mash onto plates, top with the fish and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.

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