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This quick and delicious dinner recipe is so simple – just coat with mustard and oats, then fry and serve with a healthy salad on the side
Serves: 2
Prep time: 15 mins
Cooking time: 5 mins
Total time: 20 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    • 4 mackerel fillets, checked for bones

 

    • 2 level tsp Dijon mustard

 

    • 2 level tsp hot horseradish or horseradish sauce

 

    • 4 tbsp rolled oats

 

    • About 30g (1oz) butter

 

    • Lemon halves

 

    • Salad leaves, watercress or green beans

 

 

 

Method

 

 

    1. Put the mackerel fillets, skin-side down, on a plate. Mix the mustard and horseradish and spread over the fish, and then press oats on top.

 

    1. Heat the butter in a frying pan and, when foaming, add the fish, oat-side down, and cook for a couple of mins. Turn them over and cook for another min. Serve with lemon, and leaves or beans.

 

 

 

Nutritional information per portion

 

 

fat 40.0g saturates 13.0g calories 567(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.