Serves 2
7 min
Pan-Cooked Mackerel with Beetroot Salsa & Bean Mash
Recipe GLPRa85ae3a27bcdc3
Crispy pan-seared mackerel fillets served over creamy bean mash, topped with a vibrant beetroot and lime salsa. Fresh rocket salad on the side makes this a quick, nutritious main course ready in under 10 minutes.
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Ingredients
2 large mackerel fillets
1 teaspoon olive oil
1 clove garlic, minced
1 can cannellini beans, drained (about 400g)
2 tablespoons liquid from the bean can
200g roasted beetroot, diced
½ small red onion, finely diced
1 Zest of 1 lime
1 Juice of 1 lime
1 tablespoon fresh dill, chopped, plus extra for serving
Salt and pepper to taste
65g fresh rocket
Directions
In a bowl, combine the diced beetroot and red onion. Add the lime zest and a generous squeeze of lime juice. Stir in the fresh dill and season with salt and pepper. Set the salsa aside.
Heat 1 teaspoon of olive oil in a non-stick pan over medium heat. Add the minced garlic and cook gently for about 1 minute until softened and fragrant.
Add the drained cannellini beans to the pan along with 2 tablespoons of the liquid from the bean can. Season with salt and pepper. Using the back of a spoon, gently mash the beans to create a chunky texture. Keep warm on low heat.
Feel along the mackerel fillets with your fingers to check for any small bones; if found, carefully pull them out with tweezers or your fingers.
Heat a non-stick frying pan over medium-high heat. Wipe the pan with a small amount of oil. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crispy and golden.
Flip the fillets over and cook for 2-3 minutes more until the fish is opaque and cooked through at the thickest part, reaching an internal temperature of 145°F (63°C).
Spoon the warm bean mash onto serving plates. Top each with a mackerel fillet and half of the beetroot salsa. Scatter with extra chopped dill. Serve the fresh rocket on the side and place the remaining salsa in a bowl for guests to add as desired.
