Mackerel is a tasty, lean protein that is one of the top sources of Omega-3. The combination of this fish with beetroot and home-made horseradish is truly to die-for and the dish is packed with dietary fibre, vitamins and minerals. If you don’t want to make your own horseradish, then jarred is just fine ! If you are not too keen on hot horseradish, just use a little more creme fraiche or mayonnaise to temper it slightly.
- 4 Fresh Mackerel Fillets
- 1 Sweet Potato cut into wedges
- 1 Parsnip Cubed
- 1 Beetroot Par-boiled and cut into wedges
- 1 Tsp Olive Oil for the fish
- 2 Tbsp Olive Oil for the Roots
- Salt and Pepper
- Chopped spring cabbage as a side
- For the Horseradish Sauce:
- 15g Finely grated horseradish
- 2 Tbsp Hot Water
- 150ml Crème Fraiche
- 1 Tsp White Wine Vinegar
- 1 Tsp Honey
- 1 Tsp French Mustard
Pre-heat the oven to 200C/180C fan/gas 6
To prepare the horseradish:
Finely grate the horseradish, pop in a bowl and soak in two tablespoons of hot water to soften it. Once it has sat for 5 minutes, drain it and put it back in a bowl with the vinegar, honey, crème fraiche, mustard and a pinch of salt. Mix well and set aside.
Prepare the root vegetables by cutting them up, par-boiling the beetroot for 5 mins and popping them all in a bowl. Pour over the olive oil, season well and stir through until the roots are coated in oil. Pop in the oven to roast for 30 minutes.
To Cook the Fish:
Heat the olive oil in a frying pan.
Dry the mackerel fillets with kitchen paper, season with salt and pepper and add to the frying pan skin-side down. As the fillets curl up away from the heat, gently apply pressure to the fillet to ensure that the fish stays flat and the skin stays in contact with the pan
Cook for 3-4 minutes, depending on the thickness of the fillet. Once the skin is crisp and golden, turn the fillet over and remove the pan from the heat. Leave the mackerel in the pan to cook through, for around 2 minutes.
Serve immediately with some lightly sautéed spring cabbages. I do this by massaging a little olive oil into the chopped leaves, add a lovely fresh herb like mint or parsley and heat it gently in a frying pan for about 10 mins,