Autumn Recipes – Pan Fried Mackerel with Roasted Butternut Squash 26th November 2019 Nutrition <span class="cb-title-fi"><span class="cb-title-fi"></span></span> <p></p> <p>Aside from being delicious, mackerel is rich in Omega 3 fatty acids, which helps to look after our heart. We like to serve this with a watercress or radicchio salad, dressed simply with olive oil, dijon and a lemon juice dressing</p> <p><strong> </strong></p> <p>Serves 4</p> <p> </p> <h3>Ingredients</h3> <ul> <li>I large butternut squash, cut in to wedges</li> <li>2 large fennel bulbs, chopped in to wedges</li> <li>½ tbsp + ½ tbsp + ½ tablespoon of olive oil,</li> <li>Pinch of of salt</li> <li>Pinch of red chilli flakes</li> <li>Pinch of black pepper</li> <li>A few thyme sprigs</li> <li>4 fresh Mackerel Fillets</li> <li>Lemon Juice</li> </ul> <p> </p> <h3>Method</h3> <ol> <li>Preheat oven to 180C/ 375F</li> <li>Drizzle the squash with ½ tbsp of olive oil , a pinch of salt and red chilli flakes Place in a roasting pan. This will take about 30 minutes to roast. Place the fennel wedges on a separate baking tray and drizzle with ½ tbsp of olive oil and a pinch of salt. After the squash has been roasting for 10 minutes add the fennel wedges to the oven, bake for 20 minute until soft and caramelised at the edges.</li> <li>Heat ½ tablespoon of oil in a frying pan over a medium heat. Dry the mackerel fillets with kitchen paper and season. Place in the frying pan skin side down</li> <li>As the fish cooks, the edges will begin to curl up away from the heat. Apply pressure, using a metal spatula to keep the fish flat</li> <li>Cook for 1-2 minutes, one the skin is crispy and golden, turn the fillet over, remove the pan from the heat and leave the fillet to cook for a further 1 minute.</li> <li>Place your fish and roasted vegetable on your plate, add a squeeze of lemon to your fish and serve with a simple watercress salad.</li> </ol> <p> </p> <p><img class="wp-image-2774 alignnone" src="/wp-content/uploads/2019/11/mackerel-300x242.png" alt="" width="357" height="288" srcset="/wp-content/uploads/2019/11/mackerel-300x242.png 300w, /wp-content/uploads/2019/11/mackerel-610x493.png 610w, /wp-content/uploads/2019/11/mackerel.png 652w" sizes="(max-width: 357px) 100vw, 357px"></p> <p>A source of fibre</p> <p>High in Protein</p> <p>High in Vitamin A</p> <p>High in Vitamin D</p> <p>High in Vitamin B 12</p> <p> </p> <p>With thanks to Clare Gray for collaborating on this recipe.</p><span class="et_social_bottom_trigger"></span>
