Mackerel with citrus chickpeas recipe
Simple pan-fried mackerel, served with a fresh and zesty chickpea salad makes a quick and tasty mid-week meal for two.
See method- Serves 2
- 5 mins to prepare and 20 mins to cook
- 928 calories / serving
- Dairy-free
Ingredients
- 4 mackerel fillets
- 2 tbsp plain four, seasoned
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, sliced
- 1 fennel bulb, sliced
- 1 1/2 x 400g tin chickpeas, drained
- 1 orange, juiced, plus 1/2 zested
- 1 lemon, 1/2 finely zested and juiced, 1/2 cut into wedges, to serve
- 250ml vegetable stock
- 1 red chilli, deseeded and chopped
- 1/2 x 31g flat-leaf parsley, finely chopped
- 4 slices Mediterranean bread, toasted
Each serving contains
- Energy
- 3890kJ 928.0kcal
- Fat
- 43g
- Saturates
- 8g
- Salt
- 3.5g
- Sugars
- 14g
of the Reference intake
Carbohydrate 80.3gProtein 57.3gFibre 12.8g
Method
- On a large plate, coat the mackerel in the seasoned flour. In a large frying pan, heat half the oil. Fry the mackerel, skinside down, for 2 minutes. Flip over and cook for 1 minute more. Remove from the pan.
- Using the same pan, heat the remaining oil. Cook the onion, garlic and fennel, until softened.
- Add the chickpeas, citrus juices, stock and chilli, and bring to a simmer. Simmer until the liquid has reduced by half; season. Return the fish to the pan to warm through.
- Combine the parsley, orange zest and lemon zest in a bowl.
- Divide the chickpea mixture between 2 plates and top each with 2 mackerel fillets. Scatter over the parsley and zest mixture. Serve with the toasted bread for mopping up all the juices.
- See more Dinner ideas for two
