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Griddled mackerel with a courgette & bean salad

A robust and tasty summer supper.

Nutritional Information (amount per serving)

Calories
700kcal
Carbs
28.6g
Sugar
6.5g
Fat
41.0g
Saturates
7.7g
Protein
48.3g

Serves 2   Approx time: 15   Difficulty: super easy

Ingredients

  • 3 courgettes
  • 400 g tinned black-eyed beans, drained
  • 1 fresh red chilli, deseeded and finely chopped
  • 1 small bunch fresh mint, leaves picked and chopped
  • 4 fresh mackerel fillets, from sustainable sources, ask your fishmonger
  • extra virgin olive oil
  • sea salt
  • extra virgin olive oil
  • 1 lemon , halved
 

Method

Place a griddle pan on a high heat to get it smoking hot. Using a speed peeler, slice your courgettes lengthways into lovely thin ribbons.

Griddle your courgette slices until softened and lightly charred. You can do this in batches if your pan's not big enough to hold them all in one go. As they are so thin, don't worry about turning them over. Place in a bowl and add the drained beans, the chilli and mint.

Rub your mackerel fillets with a little extra virgin olive oil, then season with salt and pepper. Griddle them, skin side down, for 3 minutes until the skin is golden and crispy. Turn them over and cook for another 2 minutes.

Dress the courgettes and beans with the juice of 1 lemon half, a good lug of extra virgin olive oil and some salt and pepper. Toss to coat everything in the dressing.

Serve the mackerel fillets with a pile of the salad and a wedge of lemon to squeeze over the top.

Tip: Try to find some yellow courgettes – they'll look lovely alongside the green ones.


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