Aside from being delicious, mackerel is rich in Omega 3 fatty acids, which helps to look after our heart. We like to serve this with a watercress or radicchio salad, dressed simply with olive oil, dijon and a lemon juice dressing
Serves 4
Ingredients
- I large butternut squash, cut in to wedges
- 2 large fennel bulbs, chopped in to wedges
- ½ tbsp + ½ tbsp + ½ tablespoon of olive oil,
- Pinch of of salt
- Pinch of red chilli flakes
- Pinch of black pepper
- A few thyme sprigs
- 4 fresh Mackerel Fillets
- Lemon Juice
Method
- Preheat oven to 180C/ 375F
- Drizzle the squash with ½ tbsp of olive oil , a pinch of salt and red chilli flakes Place in a roasting pan. This will take about 30 minutes to roast. Place the fennel wedges on a separate baking tray and drizzle with ½ tbsp of olive oil and a pinch of salt. After the squash has been roasting for 10 minutes add the fennel wedges to the oven, bake for 20 minute until soft and caramelised at the edges.
- Heat ½ tablespoon of oil in a frying pan over a medium heat. Dry the mackerel fillets with kitchen paper and season. Place in the frying pan skin side down
- As the fish cooks, the edges will begin to curl up away from the heat. Apply pressure, using a metal spatula to keep the fish flat
- Cook for 1-2 minutes, one the skin is crispy and golden, turn the fillet over, remove the pan from the heat and leave the fillet to cook for a further 1 minute.
- Place your fish and roasted vegetable on your plate, add a squeeze of lemon to your fish and serve with a simple watercress salad.
A source of fibre
High in Protein
High in Vitamin A
High in Vitamin D
High in Vitamin B 12
With thanks to Clare Gray for collaborating on this recipe.
