• 4servings
  • 20minutes
  • 438calories

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Nutrition Info . . .

NutrientsLipids, Cellulose
VitaminsA, B3, C, P
MineralsNatrium, Silicon, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 2 x 200g packs Scottish mackerel split fillets (we used a pack of 6 fillets from M&S)

  2. 2 tbsp seasoned flour

  3. 7 tbsp olive oil

  4. 100g (3 1/2oz) Chantenay carrots, thinly sliced lengthways, or 1 medium carrot, peeled and thinly sliced

  5. 1 red onion, peeled and thinly sliced

  6. 2 cloves garlic, peeled and sliced

  7. 4 tbsp wine vinegar

  8. 1 red chilli, deseeded and chopped

  9. 2 bay leaves

  10. A few sprigs of thyme

  11. Salt and freshly ground black pepper

Instructions Jump to Ingredients ↑

  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.

  2. 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.

  3. 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.


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