Pan-Fried Mackerel with Cannellini Garlic Mash, Purple Sprouting Broccoli, and a Lemon Caper Dressing
By OcadoLife
Published on 29 December 2022
The purple sprouting broccoli adds colour and freshness to this full-flavoured fish dish. Cannellini beans make a great, lighter-feeling substitute for potatoes in the garlic-infused mash and the roasted tomatoes give bursts of juiciness, too. Ready in under half an hour, this is a great meal to add to the weeknight rotation. Time and servings
25 minsTotal time
4Servings
25 minsPrep time
Ingredients
- 300 g of cherry tomatoes
- 300 g of purple sprouting broccoli, ends trimmed
- 13 tbsp of extra virgin olive oil
- 2 sprigs rosemary
- 2 garlic cloves, bashed
- 2 400g tins cannellini beans, drained and rinsed
- 4 mackerel fillets
Method
Step 1
Preheat oven to 180°C/160°C fan/gas 4. Place the tomatoes and broccoli in a non-stick oven tray with 2 tbsp of the oil and some seasoning. Toss and cook for 15 mins.Step 2
Place 5 tbsp oil into a saucepan along with the rosemary, garlic and some seasoning and warm over a low heat for 10 mins, to infuse the oil with the flavours.Step 3
Remove the rosemary and garlic from the oil and discard. Add the beans to the pan and mash roughly with the flavoured oil, before warming through over a low heat.Step 4
When their cooking time is up, remove the tomatoes and broccoli from the oven and carefully tip just the juices into a bowl, then set the tray aside. To the same bowl, add the capers, lemon zest and juice, 4 tbsp extra virgin olive oil, 1 tsp honey and 1 tbsp chopped flat-leaf parsley, and mix well.Step 5
Fry the mackerel fillets in 2 tbsp oil in a large non-stick frying pan, for 1-2 mins per side.Step 6
To serve, spoon some bean mash onto each plate along with the broccoli and tomatoes, place the mackerel on top and drizzle over the dressing.