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Mackerel escabeche

Spanish-styled mackerel escabeche makes a quick and easy dinner or lunch. Fry the mackerel and add carrots and red onions and serve with crusty bread
Serves: 4
Prep time: 10 mins
Cooking time: 10 mins
Total time: 20 mins
Skill level: Easy peasy
Costs: Cheap as chips

Ingredients

    • 2 x 200g packs Scottish mackerel split fillets (we used a pack of 6 fillets from M&S)
    • 2 tbsp seasoned flour
    • 7 tbsp olive oil
    • 100g (3½oz) Chantenay carrots, thinly sliced lengthways, or 1 medium carrot, peeled and thinly sliced
    • 1 red onion, peeled and thinly sliced
    • 2 cloves garlic, peeled and sliced
    • 4 tbsp wine vinegar
    • 1 red chilli, deseeded and chopped
    • 2 bay leaves
    • A few sprigs of thyme
    • Salt and freshly ground black pepper

Method

    1. Dust the fish with seasoned flour. Heat 3 tbsp of the oil in a large frying pan. Shake off any excess flour from the fish, then fry the fillets for a couple of mins (in 2 batches), until golden all over. Take them out with a draining spoon and put in a shallow dish.
    1. Wipe out the pan, then spoon the rest of the oil into it and, when hot, add the carrot, onion and garlic, and cook for about 5 mins, until they begin to colour.
    1. Stir in the wine vinegar, 4 tablespoons water, the chilli, herbs and seasoning. Simmer for 5 mins until the vegetables are cooked, then pour the mixture over the fish and leave to cool. Serve with crusty bread.

Nutritional information per portion

fat 35.0g saturates 6.0g calories 438(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.