Pan-fried mackerel fillets with pear and pomegranate slaw

Pan-fried mackerel fillets with pear and pomegranate slaw

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.

Pan-fried mackerel fillets with pear and pomegranate slaw

For more, take a look at our collection of mackerel recipes.

  • 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

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)
Sticky screen? No thanks! Tap to prevent your screen from going off while cooking.

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.

Nutrition

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

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.

Buy ingredients online

Subscribe

Fancy getting a copy in print?

Subscribe to our magazine

Rate & review

Rate

Reviews

Share a tip

Or, how about...?

Save recipe icon Save recipe icon Save recipe

Easy dinner ideas

Grilled mackerel with orange and basil-dressed pepper salad

Omega 3-rich fresh mackerel pairs perfectly with zingy orange and...

Save recipe icon Save recipe icon Save recipe

Mackerel

Grilled mackerel with green bean, olive and tomato pesto salad

Enjoy a fuss free light supper with this grilled mackerel...

Save recipe icon Save recipe icon Save recipe

Mackerel

Grilled mackerel, grapefruit and pesto freekeh salad

The combination of crispy grilled mackerel, sharp grapefruit and the...

Subscribe to our magazine

Food stories, skills and tested recipes, straight to your door... Enjoy 5 issues for just £5 with our special introductory offer.

Subscribe

Unleash your inner chef

Looking for inspiration? Receive the latest recipes with our newsletter

We treat your data with care. See our privacy policy. By signing up, you are agreeing to delicious.’ terms and conditions. Unsubscribe at any time.