Fried mackerel
with a tomato and
onion medley
A quick and simple tomato salad is the
best pairing possible for summery fish
dishes. By keeping the ingredients raw and
unprocessed, we are able to keep as much
fresh flavour as possible.Serves 4
Preparation and cooking time: 20 mins
Per serving:
435kcal, 29.9g fat - 6.3g saturates -
11.0g carbs, 1.0g sugars, 31.6g protein, 2.4g
fibre, 0.4g salt■■Large vine tomatoes 4, cored, seeded,
and diced
■■Small red onion 1, finely chopped
■■Large lemon 1, juice and zest, pared and
julienned
■■Dill 1 bunch, chopped
■■Extra virgin olive oil 4tbsp, divided
■■Large mackerel fillets 4, 125g each,
pin-boned
■■Salt and freshly ground black pepper1 Stir together the diced tomato, red onion,
lemon juice, lemon zest, dill, and 2tbsp
extra-virgin olive oil with salt and pepper to
taste in a mixing bowl. Cover and set aside.
2 Score the skin side of the mackerel fillets at
intervals with a sharp knife. Season with salt
and pepper.
3 Heat the remaining 2tbsp olive oil in a
sauté pan set over a medium heat until hot.
Add the mackerel to the pan, skin-side down,
and fry until the skin is golden-brown and
crisp, about 5 mins.
4 flip and cook for a further minute or so
until the flesh is firm and opaque.
5 Remove from the pan and drain on kitchen
paper. Serve with the tomato medley and
then sprinkle the lemon shreds on top.mackerel is an omega-3 fatty acid powerhouse, providing
plenty of this essential nutrient. three separate studies have
highlighted omega-3 fatty acids as helping reduce the
symptoms of depression.
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