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Herb-crusted mackerel with lemon-cauliflower mash recipe

Herb-crusted mackerel with lemon-cauliflower mash recipe

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This simple mackerel recipe is ready in just 30 mins for an easy dinner for two. Mackerel fillets are topped with a herby lemon breadcrumb to add plenty of flavour and crunch, whilst mashed cauliflower offers an alternative to potato. See method

  • Serves 2
  • 10 mins to prepare and 20 mins to cook
  • 790 calories / serving
  • Dairy-free

Ingredients

  • oil, for greasing
  • 50g wholemeal bread, torn into chunks
  • a few flat-leaf parsley sprigs
  • a few dill sprigs
  • 2 thyme sprigs
  • 2 x 180g packs mackerel fillets
  • ½ lemon, zested and juiced
  • 125g pack asparagus tips
  • 2 tsp olive oil
  • 1 garlic clove, crushed
  • 1 head of cauliflower, trimmed and cut into florets
  • ½ vegetable stock cube, made up to 300ml
If you haven't got any wholemeal bread, try using white instead

Each serving contains

  • Energy

    3290kj
    790kcal     40%

  • Fat

    55g 79%

  • Saturates

    12g 62%

  • Sugars

    8g 9%

  • Salt

    2.2g 36%

of the reference intake
Carbohydrate 20.8g Protein 53g Fibre 6.9g

Method

  1. Preheat the oven to gas 8, 220ºC, fan 200ºC. Line a baking tray with foil and grease with a little oil.
  2. Put the torn bread, parsley, dill, half the thyme and some seasoning in a food processor. Pulse to fine breadcrumbs and tip onto a shallow plate.
  3. Put the mackerel fillets on the lined tray, skin-side down. Pour the lemon juice over the fillets, then press each fillet firmly into the breadcrumb mixture to coat.
  4. Place the mackerel and asparagus on the lined tray. Drizzle over 1 tsp of the olive oil and bake for 12-15 mins until the breadcrumbs are crisp and golden brown.
  5. Meanwhile, for the mash, heat 1 tsp oil in a medium saucepan. Cook the garlic over a low heat for 1-2 mins until fragrant. Add the cauliflower and fry for 4-5 mins until just beginning to soften. Add the remaining thyme and the stock and bring to a simmer. Cook over a low heat for 10-12 mins until soft. Reserve 50ml of the stock, then drain. Tip the cauliflower and a small splash of the liquid into the food processor and pulse until smooth. Return to the saucepan, stir through the lemon zest and keep warm.
  6. To serve, divide the cauliflower mash between 2 plates and top each with 2 mackerel fillets and the asparagus.

See more Recipes to serve 2

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