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Treat yourself and the family to this healthy warm new potato and flaked mackerel stir-fry with capers and fresh lemon
Serves: 2
Prep time: 10 mins
Cooking time: 15 mins
Total time: 25 mins
Skill level: Easy peasy
Costs:Cheap as chips

 

Ingredients

 

    • 2 tsp olive oil

 

    • 2 mackerel fillets, thawed if frozen, and dried with kitchen paper

 

    • 1 small red onion, peeled and thinly sliced

 

    • 250g (8oz) cooked new potatoes, sliced

 

    • About 30g (1oz) butter

 

    • 1 tbsp capers, rinsed

 

    • Zest and juice of ½ lemon

 

    • Handful of parsley leaves

 

 

Method

 

 

    1. Heat the oil in a non-stick frying pan or wok. Put the mackerel fillets in whole, skin-side down, and fry over a high heat for 3 mins, to crisp the skin, then turn them over and cook for a minute. Take out of the pan and set aside.

 

    1. Add the onion and potato slices to the pan and cook for 5 mins, until browned. Meanwhile, skin and flake fish.

 

    1. Add the butter to the pan, with the capers and lemon zest and juice. Add the fish. Heat through and serve with parsley leaves sprinkled over, and with a salad on the side.

 

 

Nutritional information per portion

 

 

sugars 0.0g fat 18.0g saturates 6.0g salt 0.0g calories 256(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.