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Mackerel escabeche

(9 ratings)
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Mackerel
Mackerel
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Woman's Weekly recipe 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

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

Use 3 fresh mackerel, filleted, if you can’t find the ready-prepared fish in packs from M&S.

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.
  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.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 438(kcal)
  • Fat 35.0g
  • Saturates 6.0g

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.

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