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Lill Brothers Fish Merchants Est 1855 Wholesale Fresh / Frozen Fish and Seafood. 64 ST. JAMES MARKET, ESSEX STREET, BRADFORD, WEST YORKSHIRE, BD47PQ Tel: 01274 730300 Local Home Delivery call today
Prep:

Cook:

Serves 2

Pan-fried mackerel fillets with beetroot & fennel: Mackerel fillets contain beneficial fats, are quick to cook, and really complement this earthy and vibrant salad with a yogurt dressing

Gluten-free
Mackerel fillets contain beneficial fats, are quick to cook, and really complement this earthy and vibrant salad with a yogurt dressing

Ingredients

  • 2 mackerel fillets (about 300g/11oz)
  • 2 tsp cold-pressed rapeseed oil
  • 1/2 small fennel bulb, quartered and very thinly sliced
  • 1 small beetroot, peeled and very thinly sliced
  • 100g cucumber, halved and thinly sliced
  • 1 eating apple, cored, quartered and sliced
  • 1 tbsp lemon juice plus lemon wedges, to serve
  • 100g full-fat natural bio yoghurt
  • small pack dill

Method

STEP 1

Put one of the mackerel fillets on a board and cut a ‘V’ down the centre, either side of the pin bones, to create two smaller fillets, then remove the bones. Repeat with the other fillet. Rub with the oil and season with plenty of ground black pepper. Set aside.

STEP 2

Put the fennel in a bowl with the beetroot, cucumber and apple. Drizzle over the lemon juice, add the yogurt and mix well. Roughly chop the dill, putting aside a few fronds to garnish, and scatter over the salad, then season with ground black pepper and toss together lightly. Set aside.

STEP 3

Put a large non-stick frying pan over a medium-high heat. When hot, add the fish, skin-side down, and cook for 2 1/2 mins. Flip the fish over and cook for 30 secs on the other side.

STEP 4

Put the fillets on top of the salad and serve with the dill fronds and lemon wedges for squeezing over.

Mackerel is a common name applied to a number of different species of pelagic fish, mostly from the family Scombridae. They are found in both temperate and tropical seas, mostly living along the coast or offshore in the oceanic environment.
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