414192-1-eng-GB_delio1.24

Pan-fried mackerel with warm beetroot, tomato and lime salsa

  • for 2 people
  • Ready in 15 minutes
  • Easy
Seasonal, healthy and quick – what more could you ask for in a supper?

Nutritional info per serving

Per serving: 716kcals, 50.3g fat (12.2g saturated), 41.8g protein, 25.4g carbs, 13.9g sugar, 0.9g salt

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INGREDIENTS

2 whole medium fresh mackerel, filleted into 4 (ask your fishmonger to do this for you)
2 tbsp plain flour, seasoned
1 tbsp olive oil
15g butter

(sh) For the warm salsa
1 tbsp olive oil
Bunch of spring onions, trimmed and diagonally sliced
250g (about 4) vacuum-packed cooked beetroot, cut into rough chunks
2 large tomatoes, cut into rough chunks
Juice of 1/2 lime
Handful chopped fresh curly parsley

METHOD

1. First, make the salsa. Heat the olive oil in a saucepan over a medium heat. Add the spring onions and cook, stirring, for 1 minute. Add the beetroot and tomatoes and cook for 2 minutes, until they are hot and the juices have just started running. Stir in the lime juice and parsley, then season to taste. Cover and set aside while you cook the fish.
2. Dust each mackerel fillet with seasoned flour, shaking off the excess. Heat 1 tablespoon of the olive oil with the butter in a large frying pan over a medium-high heat. When hot, add the fillets skin-side down and cook for 2 minutes, until the skin is crisp and golden. Reduce the heat slightly, turn each fillet over and cook for a further 2-3 minutes, until just cooked through.
3. Place 2 fillets on each plate, and spoon over a generous amount of the salsa. Serve with salad and chunks of crusty bread to mop up any juices.

  • Wine note: not obviously wine-friendly, but a cold fino sherry makes a surprisingly good match.

From January 2005

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