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Pernod-baked mackerel with fennel and watercress


Serves: 2
timePrep time: 15 mins
timeTotal time:
Pernod-baked mackerel with fennel and watercress
Recipe photograph by Dan Jones

Pernod-baked mackerel with fennel and watercress

This wholesome fish dish is rich in omega three

Serves: 2
timePrep time: 15 mins
timeTotal time:

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Nutritional information (per serving)
Calories
692Kcal
Fat
56gr
Saturates
13gr
Carbs
5gr
Sugars
5gr
Fibre
4gr
Protein
35gr
Salt
0.9gr

Ed Smith

Ed Smith

Ed Smith is the food writer behind award-winning blog rocketandsquash.com
See more of Ed Smith’s recipes
Ed Smith

Ed Smith

Ed Smith is the food writer behind award-winning blog rocketandsquash.com
See more of Ed Smith’s recipes

Ingredients

  • 4 mackerel fillets, trimmed
  • 1 x 180g pack on-the-vine cherry tomatoes, main vine removed
  • 2 lemons
  • 1 fennel bulb
  • 2 tbsp extra-virgin olive oil
  • 70ml Pernod, white wine or dry vermouth
  • 40g watercress, tough stalks removed
  • ½ x 20g pack tarragon, leaves picked and roughly chopped
  • 1 tbsp soft butter

Step by step

  1. Preheat the oven to 230°C, fan 210°C, gas 8. If there are still bones down the middle of the mackerel fillets, the quickest way to remove them is to cut a channel in the shape of a V, and pull the bones and a little of the flesh away. Season the fleshy side with salt and black pepper and leave to one side.

  2. Put the tomatoes in a roasting tin or baking dish that’s big enough to hold the mackerel fillets later. Cut 1½ lemons into thin slices and lay in the base of the tin. Cut the tough tops off the fennel bulb and add those too, plus 1 tbsp olive oil. Roast on the top shelf of the oven for 5 minutes.

  3. Meanwhile, use a mandoline, a food processor, or a very sharp knife to cut the fennel into wafer thin shavings, cutting lengthways from base to top. Put these in a large bowl with a pinch of salt; toss well. Set aside for 5 minutes.

  4. Remove the roasting tin of tomatoes from the oven. Pour in the Pernod and lay the mackerel fillets on top, skin-side up. Brush the fish with a little more oil; return to the oven for 12 minutes.

  5. Add 1 tablespoon of olive oil to the bowl of fennel, plus the juice of the remaining half lemon, some black pepper, the watercress and tarragon. Mix well, then divide between 2 plates.

  6. Remove the roasting tin from the oven; divide the mackerel and tomatoes onto the 2 plates (discard the lemon slices and fennel tops). Pour the juices into a bowl and whisk in the butter with a fork or balloon whisk; season.

  7. Pour the juices over the fish to serve.

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