Fruit & nut breakfast bowl
Top cheap and healthy porridge oats with chopped fresh oranges, Greek yogurt and a sprinkling of dried fruit, nuts and seeds
Pan-fried mackerel with beetroot salsa & bean mash
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 2 large mackerelfillets (to save money, buy a whole fish and ask the fishmonger to prepare it for you)
- 65g pack rocket
For the salsa & beans
- 250g cooked beetrootdiced
- ½ red onionfinely chopped
- grated zest and juice 0.5 lime
- 2 tbsp chopped dillplus extra for sprinkling
- 1 tsp olive oilplus a little extra for cooking
- 1 garlic clovefinely chopped
- 400g can cannellini beans
Nutrition: per serving
- kcal430low
- fat18g
- saturates4g
- carbs34g
- sugars14g
- fibre5g
- protein30g
- salt1.1g
Method
step 1
Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
step 2
Heat the tsp oil in a non-stick pan and gently cook the garlic until softened, then tip in the beans, and some of the juice from the can with seasoning. Mash the beans keeping them quite chunky, then keep warm.
step 3
Feel along the fish to check for bones, and if you find any, firmly pull them out with your fingers or tweezers. Heat a non-stick frying pan, wipe with a little oil then cook the mackerel skin-side down for 3-4 mins. Flip over and cook for a few minutes more until the fillets are cooked all the way through. Spoon the bean mash onto plates, top with the fish and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.
