Pan-fried mackerel with runner bean salad

Pan-fried mackerel with runner bean salad
  • Serves icon Serves 4
  • Time icon Ready in 15 minutes

Don’t believe you can have a healthy, fresh and tasty meal on the table in just 15 minutes? Well you can! We’ve served pan-fried mackerel on a bed of crispy pancetta and runner beans in this summery midweek meal.

See more ways with this thrifty fish with these mackerel recipes.

Nutrition: per serving

Calories
641kcals
Fat
47.1g (10.6g saturated)
Protein
45.6g
Carbohydrates
8.5g (2.6g sugars)
Fibre
2.7g
Salt
1.5g
Calories
641kcals
Fat
47.1g (10.6g saturated)
Protein
45.6g
Carbohydrates
8.5g (2.6g sugars)
Fibre
2.7g
Salt
1.5g

Ingredients

  • 350g runner beans, stringed
  • 150g pancetta, cut into small dice
  • 8 mackerel fillets (see tip)
  • 2 tbsp plain flour seasoned with 1 tsp hot smoked paprika, salt and black pepper
  • Juice of 1 lemon
  • 1 tbsp extra-virgin olive oil
  • 1 tbsp avocado oil

Method

  1. Cook the runner beans in a pan of boiling water for 2 minutes until tender. Drain, then transfer them to a serving bowl.
  2. Meanwhile, in a dry frying pan, fry the diced pancetta over a medium heat for 5 minutes until crispy. Remove with a slotted spoon and add to the runner beans.
  3. Dust the mackerel fillets in the seasoned flour, then fry over a high heat, in the same pan used to cook the pancetta, for 2-3 minutes, turning once, until crisp and golden (you may have to do this in batches).
  4. Meanwhile, whisk the lemon juice with a pinch of sugar, salt and pepper, then whisk in the oils. Pour over the salad, toss together, then serve with the mackerel fillets.

delicious. tips

  1. For a penny-wise alternative, buy 4 whole mackerel and fillet them.

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