Mackerel with braised veg
Serves: 2
Prep time: 15 minsTotal time: 
Recipe photograph by Stuart West
Mackerel with braised veg
A medley of vitamin-rich veg teams up with pan-fried mackerel to create a nutritious supper. Not only is fresh mackerel budget-friendly, it’s also rich in omega-3 fatty acids and an excellent source of protein
Serves: 2
Prep time: 15 minsTotal time: 
See more recipes
Nutritional information (per serving)
Calories
552Kcal
Fat
26gr
Saturates
5gr
Carbs
45gr
Sugars
12gr
Fibre
13gr
Protein
28gr
Salt
1.4gr
Tamsin Burnett-Hall
Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, she is now our Senior Food Producer, overseeing testing and editing to ensure that every recipe tastes great, is straightforward to follow and works without fail. In her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
See more of Tamsin Burnett-Hall’s recipes
Tamsin Burnett-Hall
Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, she is now our Senior Food Producer, overseeing testing and editing to ensure that every recipe tastes great, is straightforward to follow and works without fail. In her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
See more of Tamsin Burnett-Hall’s recipes
Ingredients
- 1 tbsp olive oil, plus 1 tsp
- 1 red and 1 yellow pepper, sliced
- 1 leek or onion, thickly sliced
- 350g baby potatoes, cut into 4-5mm rounds
- 1 tsp dried thyme or oregano
- 300ml vegetable or chicken stock* (made using 1⁄2 stock cube)
- 1 tbsp white wine vinegar
- 100g frozen peas
- 1 x 180g pack of 2 mackerel fillets
Step by step
- Heat 1 tablespoon of oil in a deep frying pan on a high heat, add the peppers and stir-fry for 2-3 minutes until starting to colour. Add the leek or onion, potatoes and thyme or oregano, then pour in the stock, vinegar and add some seasoning. Bring to a simmer, cover the pan and simmer fairly briskly for 15 minutes or until the potatoes are tender. Remove the lid and add the peas, turn up the heat and cook, uncovered, for 5 minutes to bubble away most of the liquid.
- While the vegetables finish cooking, place a medium frying pan on the hob to get hot. Pat the mackerel dry with kitchen paper then rub with 1 teaspoon of oil and season on both sides. Add to the pan, skin-side down and cook for 3-4 minutes on a high heat or until the skin is crisp and golden. Flip over and cook the other side for 1-2 minutes, or until the fish flakes.
-
Divide the braised veg between two plates, top with the mackerel and serve.
*Use gluten-free stock if required.
