Pan-fried mackerel with beetroot and sweet potato hash
Makes: 2
Serves: 2
Prep time: 15 minsTotal time: 
Recipe photograph by Martin Poole
Pan-fried mackerel with beetroot and sweet potato hash
This vegetable hash is quick to put together and pairs perfectly with rich, nutritious mackerel. Don’t forget the horseradish sauce for a bit of zip.
Makes: 2
Serves: 2
Prep time: 15 minsTotal time: 
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Nutritional information (serving)
Calories
575Kcal
Fat
41gr
Saturates
14gr
Carbs
29gr
Sugars
13gr
Fibre
6gr
Protein
20gr
Salt
0.9gr
Nadine Brown
When Nadine isn't busy developing delicious recipes and using her experience as a health food editor to create healthy treats, she's munching and reviewing her way around her beloved home town of Tottenham. Find out what she's cooking and eating on Instagram @n0sh.17
See more of Nadine Brown’s recipes
Nadine Brown
When Nadine isn't busy developing delicious recipes and using her experience as a health food editor to create healthy treats, she's munching and reviewing her way around her beloved home town of Tottenham. Find out what she's cooking and eating on Instagram @n0sh.17
See more of Nadine Brown’s recipes
Ingredients
- 2 tbsp olive oil
- 2 garlic cloves, thinly sliced
- 1 beetroot, peeled and diced (about 150g)
- 1 small sweet potato, peeled and diced (about 200g)
- 40g curly kale
- 1 x 180g pack mackerel fillets
- 60g crème fraîche
- 1 tbsp creamed horseradish
- ¼ tsp Dijon mustard
- 1 tbsp fresh dill, finely chopped
Step by step
- Put 1 tablespoon of the oil and the garlic in a large, lidded frying pan over a medium-high heat. As soon as the garlic is fragrant (but not coloured), add the beetroot and sweet potato. Season well and stir in 60ml water, then cover with the lid and cook for 6-8 minutes, stirring halfway. Once the beetroot and sweet potato are tender (test with a fork), add the kale and replace the lid. Turn off the heat and leave for 1-2 minutes, until the kale is wilted.
- Meanwhile, season the mackerel fillets. Heat the remaining oil in a frying pan. Once the pan is very hot, add the mackerel, skin-side down, gently pressing so the skin keeps contact with the pan. Cook for 3-4 minutes, until the skin is crisp and golden. Flip the fillets over, remove from the heat and leave the mackerel in the pan to finish cooking through.
- To make the sauce, combine the crème fraîche, horseradish, mustard and dill. Serve the hash topped with the mackerel fillets, a good dollop of horseradish crème fraîche and some black pepper.
