Mackerel and potato stir-fry recipe

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serves: 2
Skill: easy
Cost: cheap
Prep: 10 min
Cooking: 15 min

Nutrition per portion

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

    Top tip for making Mackerel and potato stir-fry

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

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