Baked mackerel with fennel and cannellini beans Recipe

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serves:

2

Skill:

easy

Cost:

cheap

Prep:

15 min

Cooking:

30 min

Nutrition per portion

RDA
Calories 834 kCal 42%
Fat 62g 89%
  -  Saturates 11g 55%
Carbohydrates 25g 42%

Baked mackerel with fennel and cannellini beans is an easy and elegant all-in-one supper. Mackerel is a great source of heart-healthy Omega 3 fatty acids, as well as being a good source of vitamin D. This nutritious fish has also been recommended by the Marine Society as a fish we should all be eating more of, as it is a more sustainable choice than popular white fish, and supports the British fishing industry. We’ve used cannellini beans to add extra protein to this baked mackerel dish, and make it a substantial meal without being too carb-heavy. The dressing has a lovely kick of horseradish, which complements the oily fish really well, and the fresh flavour of fennel makes this one tray fish roast something a bit different.

Ingredients

  • 1 bulb fennel, sliced into wedges
  • 1 red onion, sliced into wedges
  • 2tbsp olive oil
  • 1 tin cannellini beans, drained
  • few sprigs rosemary
  • 2 whole mackerel, filleted
  • For the dressing
  • 4tbsp olive oil
  • 2tbsp horseradish
  • 1tbsp wholegrain mustard
  • 2tbsp red wine vinegar
  • 1 clove garlic, crushed
  • 1 bunch parsley, finely chopped
  • 3tbsp black olives, to serve

Method

  • Preheat the oven to 220C. Arrange the sliced fennel and red onion on a baking tray, then drizzle with olive oil and roast for 15 mins. Add the drained cannellini beans and rosemary and return to the oven for 10 more mins. Place the mackerel fillets on top of the veg, skin side up and return to the oven for 5-7 mins.

  • Meanwhile, to make the dressing, mix together the olive oil, horseradish, vinegar and garlic in a small bowl.

  • Remove the tray of baked mackerel and veg from the oven, top with olives, and drizzle over the dressing to serve.

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