Pan-fried mackerel fillets with pear and pomegranate slaw

Pan-fried mackerel fillets with pear and pomegranate slaw
  • Serves icon Serves 2
  • Time icon Hands-on time 30 min

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.

Nutrition: per serving

Calories
926kcals
Fat
67.9g (13.6g saturated)
Protein
33.4g
Carbohydrates
40.4g (22g sugars)
Fibre
9.1g
Salt
1.2g
Calories
926kcals
Fat
67.9g (13.6g saturated)
Protein
33.4g
Carbohydrates
40.4g (22g sugars)
Fibre
9.1g
Salt
1.2g

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)

Method

  1. 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.
  2. For the slaw, put the pear/apple, cabbage and half the pomegranate seeds in a serving bowl. Add the dressing and mix well.
  3. 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.
  4. 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.
  5. 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.

delicious. tips

  1. This recipe is easy to double up for 4 people. Use 2 pans to fry the fish.

  2. The dressing can be made (excluding the herbs) up to 48 hours in advance and stored in the fridge. Stir in half the herbs just before serving, then sprinkle over the remainder.

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