Peruvian chicken, avocado & quinoa salad
Fed up with pasta salad? This gluten-free alternative is packed with lean protein from the chicken, and healthy, heart-friendly fats from the avocado
Pan-fried mackerel fillets with beetroot & fennel
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 2 mackerelfillets (about 300g/11oz)
- 2 tsp cold-pressed rapeseed oil
- 1/2 small fennel bulbquartered and very thinly sliced
- 1 small beetrootpeeled and very thinly sliced
- 100g cucumberhalved and thinly sliced
- 1 eating applecored, quartered and sliced
- 1 tbsp lemon juiceplus lemon wedges, to serve
- 100g full-fat natural bio yoghurt
- small pack dill
Nutrition: per serving
- kcal397low
- fat24g
- saturates5g
- carbs15g
- sugars15g
- fibre5g
- protein27g
- salt0.4g
Method
step 1
Put one of the mackerel fillets on a board and cut a ‘V’ down the centre, either side of the pin bones, to create two smaller fillets, then remove the bones. Repeat with the other fillet. Rub with the oil and season with plenty of ground black pepper. Set aside.
step 2
Put the fennel in a bowl with the beetroot, cucumber and apple. Drizzle over the lemon juice, add the yogurt and mix well. Roughly chop the dill, putting aside a few fronds to garnish, and scatter over the salad, then season with ground black pepper and toss together lightly. Set aside.
step 3
Put a large non-stick frying pan over a medium-high heat. When hot, add the fish, skin-side down, and cook for 2 1/2 mins. Flip the fish over and cook for 30 secs on the other side.
step 4
Put the fillets on top of the salad and serve with the dill fronds and lemon wedges for squeezing over.
