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Pan-fried mackerel fillets with beetroot & fennel

Pan-fried mackerel fillets with beetroot & fennel

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Rating: 4 out of 5.4 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

Mackerel fillets contain beneficial fats, are quick to cook, and really complement this earthy and vibrant salad with a yogurt dressing

  • Gluten-free
Nutrition: per serving
HighlightNutrientUnit
low inkcal397
fat24g
saturates5g
carbs15g
sugars15g
fibre5g
protein27g
salt0.4g
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Ingredients

Method

  • STEP 1

    Put one of the mackerel fillets on a board and cut a ‘V’ down the centre, either side of the pin bones, to create two smaller fillets, then remove the bones. Repeat with the other fillet. Rub with the oil and season with plenty of ground black pepper. Set aside.

  • STEP 2

    Put the fennel in a bowl with the beetroot, cucumber and apple. Drizzle over the lemon juice, add the yogurt and mix well. Roughly chop the dill, putting aside a few fronds to garnish, and scatter over the salad, then season with ground black pepper and toss together lightly. Set aside.

  • STEP 3

    Put a large non-stick frying pan over a medium-high heat. When hot, add the fish, skin-side down, and cook for 2 1/2 mins. Flip the fish over and cook for 30 secs on the other side.

  • STEP 4

    Put the fillets on top of the salad and serve with the dill fronds and lemon wedges for squeezing over.

Goes well with

Recipe from Good Food magazine, December 2015

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Overall rating

Rating: 4 out of 5.4 ratings
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