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
Provided by Justine Pattison
Time 13m
Number Of Ingredients 9
Steps:
- 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.
- 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.
- 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.
- Put the fillets on top of the salad and serve with the dill fronds and lemon wedges for squeezing over.
Nutrition Facts : Calories 397 calories, Fat 24 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 15 grams carbohydrates, Sugar 15 grams sugar, Fiber 5 grams fiber, Protein 27 grams protein, Sodium 0.4 milligram of sodium
OPEN MACKEREL SANDWICH WITH FENNEL SLAW
Take a Scandinavian approach, with an open sarnie made with rye bread and topped with smoked fish, raw fennel, capers and cream cheese
Provided by Jennifer Joyce
Categories Lunch, Main course
Time 15m
Number Of Ingredients 9
Steps:
- Toast the bread until crisp, then spread over the soft cheese. Divide the smoked mackerel between the toasts.
- In a small bowl, mix the fennel, onion, capers, lemon juice, oil, chives and some seasoning. Spoon over the fish toasts, with lemon wedges for squeezing over.
Nutrition Facts : Calories 555 calories, Fat 44 grams fat, SaturatedFat 15 grams saturated fat, Carbohydrate 19 grams carbohydrates, Sugar 3 grams sugar, Fiber 6 grams fiber, Protein 20 grams protein, Sodium 2.5 milligram of sodium
GRAVADLAX WITH CELERIAC & FENNEL SALAD
A light salmon starter with a crisp salad and honey and mustard dressing. No cooking required, just gravadlax or smoked salmon plus fresh seasonal produce
Provided by Diana Henry
Categories Lunch, Starter
Time 40m
Number Of Ingredients 14
Steps:
- Make the dressing first. Put the mustard, honey, garlic, vinegar and some seasoning in a cup, and whisk in the oil in a steady stream. Stir in the cream, then check the seasoning - it should be sweet-sour.
- Put some of the lemon juice in a mixing bowl. Peel the celeriac and cut the flesh into matchsticks, tossing these in the lemon juice as you go to stop the flesh discolouring.
- Quarter the fennel and remove any coarse outer leaves. Trim the tips, reserving any tufty fronds. Cut out the core from each piece. Using a very sharp knife or a mandolin, slice the fennel lengthways - the slices should be almost transparent. Toss with the celeriac and add some more lemon juice.
- Cut the onion as finely as possible (it's best to do this on a mandolin too). Halve the apples, core and cut into matchsticks (there's no need to peel them). Add to the bowl with the onions, and add a little more lemon juice (to keep the apple from turning brown). Chop any fennel fronds and add along with the dill. Toss with the dressing.
- Divide the salad between eight plates with some gravadlax alongside, or serve the gravadlax and offer the salad in a large bowl.
Nutrition Facts : Calories 227 calories, Fat 15 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 7 grams carbohydrates, Sugar 6 grams sugar, Fiber 3 grams fiber, Protein 14 grams protein, Sodium 1.2 milligram of sodium
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