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Pan-fried mackerel with cannellini garlic mash, purple sprouting broccoli, and a lemon caper dressing

Pan-Fried Mackerel with Cannellini Garlic Mash, Purple Sprouting Broccoli, and a Lemon Caper Dressing

Brought to you by: OcadoLife
    4 serving

Prep time:

Cook time:

Serves: 4

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. 
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  • 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


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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