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Pan-Fried Mackerel with Cannellini Garlic Mash, Oven-Roasted Tomatoes and Broccoli

The tomatoes and broccoli bring a cheerful freshness to this full-flavoured fish dish. 

Serves 4 Total Time 25 mins

Ingredients

  • 300g cherry tomatoes 
  • 300g purple sprouting broccoli
  • 9 tbsp extra virgin olive oil 
  • 2 sprigs rosemary 
  • 2 garlic cloves, bashed 
  • 2x400g tins cannellini beans, drained,rinsed 
  • 4 mackerel fillets

 For the dressing

  • 1 1/2 tbsp mini capers 
  • zest of 1 lemon
  • juice of 1/2 a lemon  
  • 4 tbsp extra virgin olive oil 
  • 1 tsp honey 
  • 1 tbsp flat-leaf parsley, chopped

Instructions

  1. Preheat the oven to 180°C/ 160°C fan/Gas Mark 4. Place the tomatoes and broccoli in a non-stick oven tray with 2 tablespoons of the oil and some seasoning.
  2. Toss and cook for 15 mins. Place 5 tablespoons of oil into a saucepan along with the rosemary, garlic and some seasoning and warm over a low heat for 10 mins, to infuse the oil with the flavours. 
  3. Remove the rosemary and garlic from the oil and discard. Add the beans to the pan and mash roughly with the flavoured oil, before warming through over a low heat. 
  4. When their cooking time is up, remove the tomatoes and broccoli from the oven and carefully tip just the juices into a bowl, then set the tray aside.
  5. To the same bowl, add all the ingredients for the dressing and mix well. 
  6. Fry the mackerel fillets in 2 tablespoons of oil in a large non-stick frying pan, for 1–2 mins per side. 
  7. To serve, spoon some bean mash onto each plate along with the broccoli and tomatoes, place the mackerel on top and drizzle over the dressing.
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