- 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
Pan Fried Mackerel Fillets with Beetroot and Rocket Salad
4 people
20 min
Ingredients
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
- 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
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
Copy TextToast 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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Learn moreMethod
Copy TextToast 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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