Mackerel is a great oily fish, full of omega-3, to incorporate into your diet. Paired with a sweet pear and cabbage coleslaw and a creamy dill dressing, you’ll have no problem making this wonderful recipe a weekly staple.
For more, take a look at our collection of mackerel recipes.
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Ingredients
For the dressing
- 50ml soured cream
- 50ml good quality mayonnaise
- Juice and zest 1 lemon
- Bunch fresh dill, finely chopped
- Bunch fresh parsley, chopped
- 2 tsp sriracha sauce or other chilli sauce
For the slaw
- 1 pear or apple, peeled, cored and sliced
- ¼ red cabbage, shredded
- 100g pomegranate seeds
- Handful watercress leaves
- Handful blackberries (optional)
For the mackerel
- Olive oil for frying
- 2 slices sourdough, roughly torn
- 30g pine nuts, plus extra to serve
- Knob of unsalted butter
- 2 garlic cloves, bashed and peeled
- 3 bay leaves
- 2 whole mackerel, gutted, filleted and pin-boned (ask your fishmonger to do this for you)
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Method
- For the dressing, combine all the ingredients (reserving half the herbs) in a medium mixing bowl and mix well, then taste and season. Set aside.
- For the slaw, put the pear/apple, cabbage and half the pomegranate seeds in a serving bowl. Add the dressing and mix well.
- For the mackerel, heat a large frying pan over a medium heat with a glug of oil. Add the sourdough, fry gently for a minute, then season and add the pine nuts. Continue cooking for a few more minutes until the bread and pine nuts are both lightly golden, then remove from the pan and set aside.
- Add the butter to the same pan with the bashed garlic cloves. Melt the butter and add the bay leaves. Leave the butter to foam for a few seconds, then add the mackerel fillets, skin-side down. Fry gently for 4-5 minutes, spooning the butter over. Carefully turn the fish over and cook for a further minute.
- To serve, stir the sourdough, pine nuts and a little of the watercress through the slaw. Serve with the fish, sprinkled with the remaining herbs, watercress and pomegranate seeds, extra pine nuts and a handful of blackberries if you like.
Nutrition
- 926kcals Calories
- 67.9g (13.6g saturated) Fat
- 33.4g Protein
- 40.4g (22g sugars) Carbs
- 9.1g Fibre
- 1.2g Salt
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