Mackerel with herbed mixed bean salad

Mackerel with herbed mixed bean salad

By
From
Anxiety & Depression
Serves
2

Another super-filling yet light dinner, with lots of B vitamins, selenium, zinc and, of course, the ever-faithful omega 3.

Ingredients

Quantity Ingredient
2 x 400 g cans mixed beans, drained and rinsed
6-7 cherry tomatoes, halved or quartered
1/4 red onion, finely chopped
2 teaspoons capers, drained and rinsed
a small bunch parsley, leaves roughly chopped
1/2 lemon, juiced
lemon slices, (optional)
sea salt
freshly ground black pepper
2 mackerel fillets
2-3 teaspoons olive oil

Method

  1. Tip the beans into a bowl. Add the tomatoes, onion, capers and parsley and squeeze over the lemon juice. Season with salt and pepper and mix well.
  2. If you want, you can cover the skin side of the fish fillets with lemon slices now, though it makes them tougher to turn in the pan! Lightly fry the mackerel fillets in the oil for five or six minutes, turning frequently, to give you a nice seared fish. Serve with the bean salad.
Tags:
health
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