Pan-fried mackerel, and winter vegetables.




Mackerel is a good honest fish that has a lot of flavour is very good for you and not to expensive so for all those reason this is the sort of thing that we all should be cooking right now.  All the vegetables are in season and if you take out the wine and what you have id a good light dish that you can seat as a starter or a main cores if you so wished.  The vegetables in the wine really goes well against the mackerel’s richness.

Ingredients
For the mackerel
4 x 200g/7oz mackerel fillets, pin bones removed
knob of butter
1 tbsp olive oil
3-4 tbsp extra virgin olive oil
12 baby carrots, trimmed
12 cauliflower florets
1 leek sliced
200g/7oz podded broad beans
200g/7oz mushrooms
4 leaves from the out side of a Savoy cabbage
2 large garlic cloves
25g/1oz fennel seeds
1 bay leaf
Pinch of fresh thyme
300ml/10½fl oz dry white wine
Small bunch parsley
Salt and freshly ground black pepper
Splash red wine vinegar
A little butter

All you need are two dishes one frying pan and one saucepan with a tight fitting lid.  In the frying pan you simply fry you fillets about 4 to 5 minutes skin side down and then turn them and cook for 2 to 3 minutes on the other side till cooked all the way threw.

But you do not want to do this till you have your vegetables cooked ad for that you want to do the following. Make sure that all your vegetables are chopped and washed, especially the leeks.  Then take the  and start to fry them in a little oil in the frying pan with the fennel seeds and the bay leaf . Then add the white wine and then cover with a lid.  What you are wanting is for the vegetables to steam in the wine.

It will take about 8 to 10 minutes for the veg to cook so half way through put your mackerel fillets on to cook.

Once your vegetables are cooked take them out of the steaming wine and put on a plate along with the mackerel fillets and keep warm.  Then return the pan with the wine back to the heat and turn the heat up high. Add a splash of red wine vinegar and a little butter and reduce until you have a light sauce then season with salt and pepper and pour over the vegetables and fish.

It might not be health food but it is very tasty food . 

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