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Pan Fried Mackerel Fillets with Beetroot and Rocket Salad

Name: Pan Fried Mackerel Fillets with Beetroot and Rocket Salad
Yield: 4
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; ; Mustard Sour Cream; 5 tablesp. sour cream; 2 teasp. Dijon mustard; 1 tablesp. tarragon or parsley leaves, chopped; Squeeze of lemon juice

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

Mustard Sour Cream
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

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

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.