Herb-crusted mackerel with lemon-cauliflower mash recipe
This simple mackerel recipe is ready in just 30 mins for an easy dinner for two. Mackerel fillets are topped with a herby lemon breadcrumb to add plenty of flavour and crunch, whilst mashed cauliflower offers an alternative to potato.
See method- Serves 2
- 10 mins to prepare and 20 mins to cook
- 790 calories / serving
- Dairy-free
Ingredients
- oil, for greasing
- 50g wholemeal bread, torn into chunks
- a few flat-leaf parsley sprigs
- a few dill sprigs
- 2 thyme sprigs
- 2 x 180g packs mackerel fillets
- ½ lemon, zested and juiced
- 125g pack asparagus tips
- 2 tsp olive oil
- 1 garlic clove, crushed
- 1 head of cauliflower, trimmed and cut into florets
- ½ vegetable stock cube, made up to 300ml
Each serving contains
- Energy
- 3290kJ 790.0kcal
- Fat
- 55g
- Saturates
- 12g
- Salt
- 2.2g
- Sugars
- 8g
of the Reference intake
Carbohydrate 20.8gProtein 53.0gFibre 6.9g
Method
- Preheat the oven to gas 8, 220ºC, fan 200ºC. Line a baking tray with foil and grease with a little oil.
- Put the torn bread, parsley, dill, half the thyme and some seasoning in a food processor. Pulse to fine breadcrumbs and tip onto a shallow plate.
- Put the mackerel fillets on the lined tray, skin-side down. Pour the lemon juice over the fillets, then press each fillet firmly into the breadcrumb mixture to coat.
- Place the mackerel and asparagus on the lined tray. Drizzle over 1 tsp of the olive oil and bake for 12-15 mins until the breadcrumbs are crisp and golden brown.
- Meanwhile, for the mash, heat 1 tsp oil in a medium saucepan. Cook the garlic over a low heat for 1-2 mins until fragrant. Add the cauliflower and fry for 4-5 mins until just beginning to soften. Add the remaining thyme and the stock and bring to a simmer. Cook over a low heat for 10-12 mins until soft. Reserve 50ml of the stock, then drain. Tip the cauliflower and a small splash of the liquid into the food processor and pulse until smooth. Return to the saucepan, stir through the lemon zest and keep warm.
- To serve, divide the cauliflower mash between 2 plates and top each with 2 mackerel fillets and the asparagus.
- See more Recipes to serve 2
