Mackerel and potato stir-fry Recipe

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serves:

2

Skill:

easy

Cost:

cheap

Spice:

Mild

Prep:

10 min

Cooking:

15 min

Nutrition per portion

RDA
Calories 512 kCal 26%
Fat 36g 51%
  -  Saturates 12g 60%

Treat yourself and the family to this healthy warm new potato and flaked mackerel stir-fry with capers and fresh lemon

Ingredients

  • 2 tsp olive oil
  • 2 mackerel fillets, thawed if frozen, and dried with kitchen paper
  • 1 small red onion, peeled and thinly sliced
  • 250g (8oz) cooked new potatoes, sliced
  • About 30g (1oz) butter
  • 1 tbsp capers, rinsed
  • Zest and juice of ½ lemon
  • Handful of parsley leaves

Method

  • Heat the oil in a non-stick frying pan or wok. Put the mackerel fillets in whole, skin-side down, and fry over a high heat for 3 mins, to crisp the skin, then turn them over and cook for a minute. Take out of the pan and set aside.

  • Add the onion and potato slices to the pan and cook for 5 mins, until browned. Meanwhile, skin and flake fish.

  • Add the butter to the pan, with the capers and lemon zest and juice. Add the fish. Heat through and serve with parsley leaves sprinkled over, and with a salad on the side.

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Top Tip

Frozen mackerel fillets are great to have in the freezer for quick omega 3-loaded meals