This one pan recipe for fried mackerel is one of my go-tos if I want a healthy omega 3 packed supper that is not too carbohydratey. The beetroot purée with wasabi cuts through the oiliness of the fish and the peas add lots of fibre and vits. I make it all store cupboard, frozen peas and frozen mackerel with vacuum packed beets. You can add carbs like roasted sourdough if you prefer it.
Recipe serves 2
15g unsalted butter or plant based butter if you are dairy free
1 red onion finely chopped
250g vacuum pack cooked and peeled beetroot, chopped
2 mackerel fillets, any bones removed
½ tbsp extra- virgin olive oil, plus extra for brushing
1/2 -1 teaspoon of wasabi (or horseradish) or to taste
1 cup of defrosted frozen petit pois
Salt and pepper to taste
For the beetroot purée, melt half the butter in a non stick frying pan over a medium heat and fry half the onion for a couple of minutes until softened, stirring frequently. Add the beetroot and fry for another few minutes until glossy. Purée the contents of the pan in a blender with a little water, the wasabi and seasoning to taste.
Score the mackerel skin diagonally at 3-4 cm intervals, brush with oil on both sides and season. Heat a nonstick frying pan over a medium heat and fry the fillets skin-side down for about 3 minutes until golden and crispy and the flesh is cooked through by about two thirds, then turn and cook for 1 minute longer on the other side. Remove to a warm plate.
Meanwhile, put the same frying pan over a medium-high heat, add the remaining butter and the olive oil, and briefly fry the remaining onion till starting to soften. Next add the peas and gently fry for a few minutes, stirring occasionally until cooked then season. Serve the mackerel on top of the beetroot purée with a large spoon of the peas and a squeeze of lemon and a big grinding of pepper.