Pan fried mackerel with mash and tomato stew

Prep: 10 mins

Cook: 15 mins

Pan fried mackerel with mash and tomato stew

Nowadays you’ll often hear people on radio and television talking about ‘good fats’ and ‘bad fats’, and they urge you to eat more oily fish for your intake of ‘good fats’. Well let me tell you that mackerel is one of the best examples of a good oily fish. As well as this important health factor, mackerel is also great value for money and has a lovely meaty texture.

Pesto

21 bunches basil

75g / 3 oz grated Parmesan

1 tbsp pine nuts, toasted

1 cloves garlic

100ml olive oil, plus 1 tsp for cooking

6 vine tomatoes, cut into halves

Dash red wine vinegar

1 tsp sugar

1 tsp tomato puree

4 mackerel fillets

1 tablespoon olive oil

1 red onion, diced

1 clove garlic, crushed

450g/16oz cooked mashed potato

First make the pesto sauce by putting the basil, parmesan, pine nuts and garlic in a blender. Chop up well and add seasoning. Add the olive oil and blend again, keep in jar or a squeeze bottle in the fridge.

Heat 1 tbsp of oil in a saucepan and add the onion and garlic mixture and cook gently for 1-2 minutes. Add the tomatoes, vinegar, sugar and tomato puree. Stir well and season to taste. Let this sauce cook slowly until the mixture dries out a little, about 5 minutes should do it.

For the fish, score the flesh of the mackerel 3 times on each side and cook skin side down on the pan. Turn over and cook for a further 2 more minutes on the pan or place in a hot oven 180°C / Gas 4.

Place mash potato in centre of plate and spoon some stewed tomatoes beside it. Place fish on the mash and drizzle with pesto.

Serves
4

Preparation Time
10 minutes

Cooking Time
15 minutes

Main ingredients
Fish, Sugar

Recipe Type
Dinner, Kids Food

Special Info
Pregnant Mums

Level of Difficulty
Easy