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Mackerel with garlicky beans
Serves 2 | prep 10 mins | total time
Mackerel with garlicky beans
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Serves 2 | prep 10 mins | total time
This fresh and wholesome fish recipe encompasses the spirit of a true Mediterranean dish
Rate
Nutritional information (per serving)
Calories
578Kcal
Fat
43gr
Saturates
9gr
Carbs
9gr
Sugars
7gr
Fibre
7gr
Protein
36gr
Salt
0.7gr
Ingredients
- 1½ tbsp olive oil
- 2 garlic cloves, sliced
- 1 tsp chopped rosemary (about 1 sprig)
- 3 large vine tomatoes (about 275g), roughly chopped
- 1 x 300g pack green beans, topped and tailed
- 4 mackerel fillets (about 90g each), or you can use sea bass
Step by step
Heat 1½ tablespoons of oil in a medium-large saucepan. Add the garlic and rosemary and cook gently for 1 minute, without allowing the garlic to colour. Add the tomatoes and cook briskly for 1 minute, then add the beans and season. Cover the pan and cook for 10 minutes or until the tomatoes have broken down to form a sauce, and the beans are tender but still with a little bite to them.
After about 5 minutes, heat 1 tsp of oil in a large nonstick frying pan. Cut diagonal slashes in the skin of the mackerel fillets, and season on both sides. Add to the hot pan, skin-side down, and cook over a high heat for 2-3 minutes until the skin is crisp. Flip over and cook for a further 1-2 minutes until just cooked through.
Serve the mackerel on a bed of the beans. Drizzle with a little extra oil to serve if you wish.