Mackerel with Mussels and Pepper Sauce

Mackerel with Mussels and Pepper Sauce

mackerel and mussels

Prep time: 13-15 minutes
Cooking time: 16-20 minutes
Serves: 4

Ingredients

  • 4 x 90g prepared mackerel fillets
  • 20 mussels, washed
  • 2tbsp sunflower oil
  • 1 onion, finely chopped
  • 1 red pepper, thinly sliced
  • 6 cloves garlic, chopped
  • 1½tbsp paprika
  • ½tsp cayenne
  • 400ml reduced-salt fish stock
  • 1 courgette, sliced
  • Fresh chopped parsley, to garnish

Nutritional Information

Per serving

  • 318kcal
  • 23.1g fat
  • 4.4g saturates
  • 6.7g carbs
  • 5.2g sugar
  • 3.5g fibre
  • 22.6g protein
  • 0.7g salt
  • 7.2mcg vitamin D

Instructions

  1. Heat half the oil in a frying pan. Add the onion and cook for around 5 minutes, until soft. Add the red pepper and garlic and continue cooking for 5 minutes. Add the paprika and cayenne and cook for another 3-4 minutes.
  2. Meanwhile, prepare the mussels. Scrape of any barnacles, remove the beard and discard any mussels with broken shells or that don’t close tightly when you tap them (this means they’re not safe to eat). Heat the stock in a pan and add the mussels. Cover and cook for around 3-4 minutes until all the mussels open (discard any that don’t open). Drain the mussels, add to the red pepper sauce and stir well.
  3. Heat half of the remaining oil in a frying pan. Add the courgettes and cook for 2-3 minutes until browned on both sides. Remove from the pan, set aside and keep warm.
  4. Heat the remaining oil in the frying pan used to cook the courgettes. Add the mackerel fillets, skin side down. As the fillets curl up, press them down lightly so that the whole fillet stays flat against the pan. Cook for 1-2 minutes until the skin is crisp, then flip over and cook for around 1 more minute on the other side. Cut the mackerel fillets in half.
  5. Place the red pepper sauce and mussels onto 4 serving plates. Add the courgettes and top each with the mackerel fillets. Garnish with the parsley and serve immediately.

** Recipe from Fish is the Dish- www.fishisthedish.co.uk **