Monday 22 June 2009

Lemon flour mackerel

Fishy, healthy, lemony lunchtime

This is a deliciously light and healthy dish that is as easy on the pocket as it is on the palette. It is also ridiculously quick, and can be put together in less than 10 minutes.

Ingredients (serves 2):

2 mackerel fillets
Olive oil
Zest and juice of 1 lemon
1 tablespoon flour
Salt, pepper
Fresh rocket leaves
Baby spinach leaves
1 tomato, cut into wedges


On a large plate, mix together the lemon zest and flour with a good pinch of salt and pepper. Lay the mackerel fillets on the flour mix and coat them evenly on both sides.

Put a glug of olive oil in a frying pan and put it on a high temperature. Heat the oil until smoking. Fry the mackerel in the hot oil for 2 minutes on each side. You can add a bit of butter to the oil if you want.

Meanwhile, toss the rocket and spinach in some lemon juice and plate it up with the tomato wedges. Serve with the hot mackerel and a slice of lemon.

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