Mackerel escabeche Recipe

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serves:

4

Skill:

easy

Cost:

cheap

Total Time:

00:20

Prep:

00:10

Cooking:

00:10

Nutrition per portion

RDA
Calories 438 kCal 22%
Fat 35g 50%
  -  Saturates 6g 30%

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

Method

  • 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.

  • 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.

  • 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.

More Recipe Ideas

Top Tip

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