Panfried fish with fresh beetroot salsa
Jazz up white fish with beetroot salsa
Butternut & broccoli super salad with mackerel
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 1 tsp white wine vinegar
- 1 tsp Dijon mustard
- 1 tbsp olive oil
- 200g butternut squash(about ½ small squash), cut into 2cm chunks
- 85g green beantrimmed and halved
- 140g thin-stemmed broccolihalved vertically
- 1 tbsp pumpkin seed
- 4 x mackerelfillets, bones removed
Nutrition: per serving
- kcal501
- fat35g
- saturates7g
- carbs12g
- sugars7g
- fibre5g
- protein35g
- salt0.6glow
Method
step 1
Whisk the vinegar, mustard, 2 tsp of the oil and a little seasoning together in a large bowl.
step 2
Bring a large pan of salted water to the boil and heat the remaining oil in a large frying pan. Add the squash to the frying pan, season and cook, stirring, for 12-15 mins. Add the beans to the water, cook for 1 min, then add the broccoli and cook for 3 mins more. Drain well.
step 3
Tip the squash into the bowl with the dressing. Add the beans, broccoli and pumpkin seeds, toss well to combine and set aside. Cook the fish in the frying pan, skin-side down, for 2 mins, then flip over and cook for a further 1-2 mins until cooked through.
step 4
Divide the salad between the plates, top with the mackerel and drizzle over any dressing left in the bowl.
