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Pan-cooked mackerel with beetroot salsa & bean mash

Pan-cooked mackerel with beetroot salsa & bean mash

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Rating: 4 out of 5.7 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • 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: per serving
HighlightNutrientUnit
low inkcal430
fat18g
saturates4g
carbs34g
sugars14g
fibre5g
protein30g
salt1.1g
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Ingredients

For the salsa & beans

Method

  • STEP 1

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

  • STEP 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.

  • STEP 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.

Goes well with

Recipe from Good Food magazine, February 2015

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Overall rating

Rating: 4 out of 5.7 ratings
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