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Bookmark Recipe

Pan Fried Mackerel Fillets with Beetroot and Rocket Salad

4 people

Ingredients

  • 4 mackerel fillets, skin on and pin-boned 

    20g sunflower seeds 

    300g cooked fresh beetroot, mixture of golden and red if available 

    3 scallions, cleaned and sliced 

    20g rocket leaves 

    Salt and freshly ground black pepper 

    1 tablesp. rapeseed or olive oil 

    A knob of butter 

     

    Dressing 

    1 tablesp. balsamic vinegar 

    1 teasp. honey 

    4 tablesp. olive oil 

    20g tarragon/parsley leaves 

  • 5 tablesp. sour cream 

    2 teasp. Dijon mustard 

    1 tablesp. tarragon or parsley leaves, chopped  

    Squeeze of lemon juice 

Mackerel and Dressing

  • 4 mackerel fillets, skin on and pin-boned 

    20g sunflower seeds 

    300g cooked fresh beetroot, mixture of golden and red if available 

    3 scallions, cleaned and sliced 

    20g rocket leaves 

    Salt and freshly ground black pepper 

    1 tablesp. rapeseed or olive oil 

    A knob of butter 

     

    Dressing 

    1 tablesp. balsamic vinegar 

    1 teasp. honey 

    4 tablesp. olive oil 

    20g tarragon/parsley leaves 

Mustard Sour Cream 

  • 5 tablesp. sour cream 

    2 teasp. Dijon mustard 

    1 tablesp. tarragon or parsley leaves, chopped  

    Squeeze of lemon juice 

Method

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Toast the sunflower seeds on a hot pan until lightly coloured. Set aside. 

To make the salad: Chop the beetroot into cubes, approximately 2cm square.  Place in a bowl and stir through the scallions.  Combine all the ingredients for the dressing.  Taste and season. Stir the dressing through the beetroot. 

To make the Mustard Sour Cream: Place all the ingredients in a small bowl.  Stir well to combine, taste and season. Set aside while you cook the mackerel. 

To cook the mackerel: Heat a large frying pan.  Add a little oil and a knob of butter.  Add the mackerel fillets, skin side down and cook for 2-3 minutes then turn and cook on the other side for approximately 2-3 minutes. 

To serve: Mix the rocket leaves through the beetroot, taste and season. Sprinkle over the sunflower seeds.  Spoon a little of the salad onto each plate and lay the mackerel fillets on top.  Spoon over a little Mustard Sour Cream.  Serve the remaining salad on the side. 

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Method

Copy Text

Toast the sunflower seeds on a hot pan until lightly coloured. Set aside. 

To make the salad: Chop the beetroot into cubes, approximately 2cm square.  Place in a bowl and stir through the scallions.  Combine all the ingredients for the dressing.  Taste and season. Stir the dressing through the beetroot. 

To make the Mustard Sour Cream: Place all the ingredients in a small bowl.  Stir well to combine, taste and season. Set aside while you cook the mackerel. 

To cook the mackerel: Heat a large frying pan.  Add a little oil and a knob of butter.  Add the mackerel fillets, skin side down and cook for 2-3 minutes then turn and cook on the other side for approximately 2-3 minutes. 

To serve: Mix the rocket leaves through the beetroot, taste and season. Sprinkle over the sunflower seeds.  Spoon a little of the salad onto each plate and lay the mackerel fillets on top.  Spoon over a little Mustard Sour Cream.  Serve the remaining salad on the side.