- 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
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
Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…
Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
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.
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.