1、Pan-cooked mackerel with beetroot salsa & bean mash

Boost omega-3 fats with this budget, weeknight dinner - pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa

Pan-cooked mackerel with beetroot salsa & bean mash recipe

Ingredients

  • 2 large mackerel fillets (to save money, buy a whole fish and ask the fishmonger to prepare it for you)
  • 65g pack rocket
  • 250g cooked beetroot, diced
  • ½ red onion, finely chopped
  • grated zest and juice ½ lime
  • 2 tbsp chopped dill, plus extra for sprinkling
  • 1 tsp olive oil, plus a little extra for cooking
  • 1 garlic clove, finely chopped
  • 400g can cannellini beans

Method

  • Heat the tsp oil in a non-stick pan and gently cook the garlic until softened, then tip in the beans, and some of the juice from the can with seasoning. Mash the beans keeping them quite chunky, then keep warm.
  • Feel along the fish to check for bones, and if you find any, firmly pull them out with your fingers or tweezers. Heat a non-stick frying pan, wipe with a little oil then cook the mackerel skin-side down for 3-4 mins. Flip over and cook for a few minutes more until the fillets are cooked all the way through. Spoon the bean mash onto plates, top with the fish and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.

  • https://www.truecookbook.com/recipe/pan-cooked-mackerel-with-beetroot-salsa-bean-mash-9059/

    2、Chicken & quinoa salad with beetroot yogurt

    Beetroot adds a vibrant purple hue to this roast chicken dish with supergrains, vegetables and lemon
    Chicken & quinoa salad with beetroot yogurt recipe

    Ingredients

    • 4 chicken thighs, skin left on
    • 2 red onions, cut into wedges (keep the roots intact)
    • 3 carrots, cut into batons
    • 1 tbsp olive oil
    • 1 lemon, sliced
    • 2 tbsp clear honey
    • 250g quinoa
    • 140g vacuum-packed beetroot (not in vinegar), finely chopped
    • 5 tbsp Greek-style yogurt
    • 1 garlic clove, crushed
    • small handful dill, chopped, plus a few fronds to garnish

    Method

    1. Heat oven to 200C/180C fan/gas 6. Place the chicken thighs, onions and carrots in a roasting tin. Season, drizzle with the oil and nestle lemon slices around. Bake for 30 mins. Stir everything, drizzle with the honey and bake for another 15 mins until the chicken is cooked through and tender.
    2. Meanwhile, cook the quinoa following pack instructions, then rinse with cold water and drain thoroughly.
    3. Mix the beetroot, yogurt, garlic, dill and some seasoning in a bowl. In a separate bowl, mix the quinoa, the roasted veg and 2 tbsp of the cooking juices. Pop the chicken thighs and lemon slices on top, then scatter with dill fronds. Serve with a dollop of the beetroot yogurt on the side.

    3、Spicy bean tostadas with pickled onions & radish salad

    Tex-Mex goes healthy with these corn tortillas topped with chipotle kidney beans, pickled red onions, coriander and lime
    Spicy bean tostadas with pickled onions & radish salad recipe

    Ingredients

    Method

    1. Heat oven to 220C/200C fan/gas 7. Put the sliced onion, lime juice and seasoning in a bowl, and set aside.
    2. Heat 1 tbsp of the oil in a pan and fry the chopped onion and garlic until tender. Stir in the cumin and fry for 1 min more. Add the tomato purée, chipotle paste and beans, stir, then tip in half a can of water. Simmer for 5 mins, season, then roughly mash to a purée. (You can cook for a few mins more if it is a bit runny, or add a few splashes of water to thin.)
    3. Meanwhile, brush the tortillas with the remaining oil and place on a baking sheet. Bake for 8 mins until crisp. Spread the tortillas with the bean mixture. Mix the radishes and coriander with the pickled onions, then spoon on top. Serve with lime wedges.

    4、Smoked mackerel with orange, watercress & potato salad

    This zesty springtime dish is perfect for lunch or a light supper
    Smoked mackerel with orange, watercress & potato salad recipe

    Ingredients

    Method

    1. Whisk together the Sherry or wine vinegar, mustard and oil with some seasoning. Boil the potatoes in salted water until easily pierced with a knife, about 10 mins. Toss in a bowl with threequarters of the dressing and onion slices, then leave to cool a little.
    2. Cut the peel and pith from the orange, then cut into thick slices. Toss the watercress into the salad, then divide between 2 plates and top with the oranges, fish and the remaining dressing.

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