Pan-seared mackerel with radish, apple & watercress salad and salsa verde
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Easy
- June 2016
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Serves 4
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Hands-on time 45 min
Sophie Mitchell’s healthy salad recipe uses mackerel, a budget-friendly and healthy fish, to create a summery dish.
Nutrition: per serving
- Calories
- 780kcals
- Fat
- 59.1g (12.3g saturated)
- Protein
- 56.4g
- Carbohydrates
- 5.2g (3.5g sugars)
- Fibre
- 1.1g
- Salt
- 1.4g
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Ingredients
- 8 fresh mackerel fillets (about 150g each)
- 1 green apple, cut into thin strips
- 8 radishes (we used a mixture of regular radishes and watermelon radishes), finely sliced
- 100g watercress, stalks picked and discarded
For the salsa verde
- Bunch fresh basil
- Bunch fresh tarragon
- Bunch fresh mint
- ½ bunch fresh flatleaf parsley
- 2 garlic cloves
- 4 anchovy fillets
- 100g capers, drained and rinsed
- Juice 2 lemons
- 50ml extra-virgin olive oil
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Method
- I like to make the salsa verde by hand (but pulse in a food processor or use a stick blender if you prefer). Finely chop all the solid ingredients, then mix in a bowl with the lemon juice and oil. Set aside so the flavours can mingle.
- When you’re ready to go, put a small non-stick pan over a high heat. Lightly season the mackerel then, when the pan is very hot, flash fry for a couple of minutes on each side, in batches if needed.
- Arrange the apple, radishes and watercress on 4 plates, then top each with a couple of mackerel fillets and a drizzle of salsa verde.
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delicious. tips
Mackerel needs to be eaten spanking fresh. Buy it from a good fishmonger and ask him to fillet it for you.
Make the salsa verde up to 12 hours ahead and keep covered in the fridge. The colour may darken, but the flavour will still be good. You’ll have some left over; see above for how to use it.
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