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- Pan-Fried Mackerel with Cannellini…
Pan-Fried Mackerel with Cannellini Garlic Mash, Purple Sprouting Broccoli, and a Lemon Caper Dressing
Prep time:
Cook time:
Serves: 4
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Ingredients
- 300g cherry tomatoes
- 300g purple sprouting broccoli, ends trimmed
- 13 tbsp 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.
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