Boost your omega-3 fats with this low cost weeknight dinner – Pile the fish fillets on top of the cannellini bean mash and drizzle with the tangy beetroot salsa.
Pan-cooked mackerel with beetroot salsa & bean mash
Difficulty: EasyServings
2
servingsPrep time
10
minutesCooking time
7
minutesCalories
430
kcalIngredients
2 large mackerel fillets
400g can cannellini beans
1 small sweet potato diced
250g cooked beetroot, diced
1 sweet onion, finely chopped
1 garlic clove, finely chopped
2 tbsp chopped dill
1 lemon, half grated zest and half juice
3 tsp olive oil
Directions
- Mix the beetroot potato and onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
- Heat the tsp oil in a non-stick pan and gently cook the garlic until softened, then tip in the beans, and some of the juice from the can with seasoning. Mash the beans keeping them quite chunky, then keep warm.
- Feel along the fish to check for bones, and if you find any, firmly pull them out with your fingers or tweezers. Heat a non-stick frying pan, wipe with a little oil then cook the mackerel skin-side down for 3-4 mins. Flip over and cook for a few minutes more until the fillets are cooked all the way through. Spoon the bean mash onto plates, top with the fish and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.
