Pan-fried mackerel fillets with beetroot & fennel
Mackerel fillets contain beneficial fats, are quick to cook and really complement this earthy salad.
SERVES 2 PREP 10 MINS COOK 3 mins EASY
2 mackerel fillets (about 300g) 2 tsp cold-pressed rapeseed oil
½ small fennel bulb, quartered and very thinly sliced
1 small beetroot, peeled and very thinly sliced
100g cucumber, halved and thinly sliced
1 apple, cored, quartered and sliced
1 tbsp lemon juice plus lemon wedges, to serve 100g full-fat natural bio yogurt small pack dill, roughly chopped, a few fronds reserved to serve
1 Put the mackerel fillets on a chopping board and cut a ‘V’ down the centre of each, either side of the pin bones, to create two smaller fillets, then remove the bones. Rub with the oil and season with plenty of 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. Scatter over the chopped dill, then season with black pepper, toss together lightly and set aside.
3 Heat a large non-stick frying pan over a medium-high heat. Add the fish, skinside down, and cook for 2½ mins, then flip over and cook the other side for 30 secs.
4 Put the fillets on top of the salad and serve with the reserved dill fronds and lemon wedges for squeezing over.
GOOD TO KNOW low cal • folate • vit c • 2 of 5-a-day • gluten free
PER SERVING 397 kcals • fat 24g • saturates 5g • carbs 15g • sugars 15g • fibre 5g • protein 27g • salt 0.4g