Pan-fried mackerel fillets with beetroot & fennel

Pan-fried mackerel fillets with beetroot & fennel

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(1 ratings)

Prep: 10 mins Cook: 3 mins

Easy

Serves 2

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

Nutrition and extra info

  • Gluten-free

Nutrition: per serving

  • kcal397
  • fat24g
  • saturates5g
  • carbs15g
  • sugars15g
  • fibre5g
  • protein27g
  • salt0.4g
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Ingredients

  • 2 mackerel fillets (about 300g/11oz)
    Mackerel

    Mackerel

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

  • 2 tsp cold-pressed rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • ½ small fennel bulb, quartered and very thinly sliced
    Fennel bulb

    Fennel bulb

    Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

  • 1 small beetroot, peeled and very thinly sliced
    Beetroot

    Beetroot

    beat-root

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

  • 100g cucumber, halved and thinly sliced
  • 1 eating apple, cored, quartered and sliced
    Apples

    Apple

    ap-pel

    Grown in temperate regions, apples are one of the most widely cultivated tree fruits. There are…

  • 1 tbsp lemon juice plus lemon wedges, to serve
  • 100g full-fat natural bio yoghurt
  • small pack dill

Method

  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.

  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.

  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.

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

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Comments, questions and tips

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catie74
6th Nov, 2016
We grow our own beetroot and this is great using beets just harvested from the garden. Extra special when you have caught your own mackerel too
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