Seafood masterclass

Spiced pan-fried mackerel with tangy potato salad

M Kitchen chef Jon Coates says, ‘Mackerel is often overlooked, but it’s fantastic with big flavours such as these spices’

  • 15
  • 3
  • 8 mackerel fillets, skin on, pin-boned
  • 1 ½ tsp each cumin seeds and coriander seeds, toasted and crushed
  • ½ tsp each turmeric and chilli flakes
  • 2 tbsp olive oil

For the salad

  • 500g new potatoes, boiled and halved
  • ¼ cucumber, chopped
  • 2 celery stalks, sliced
  • 4 spring onions, sliced
  • 6 tbsp natural yogurt
  • ½ tsp cumin seeds, toasted and crushed
  • 2 tbsp fresh mint, chopped
  • ½ bunch fresh coriander, chopped
  • 1 lime, cut into 6 wedges
  1. Make small slashes in the mackerel skin. Mix the spices together and sprinkle over the fish with 1 tbsp olive oil. Season well and leave to marinate for 10 minutes.
  2. Meanwhile, make the salad by simply stirring together all the ingredients. Season.
  3. Heat a large pan with the remaining oil. Place the mackerel in skin-side down and press with a spatula for even cooking. Cook for 2-3 minutes on each side or until cooked through and flakes easily with a fork. Serve with the potato salad and lime wedges.

Per serving: calories 492 (25%), sugar 4.5g (5%), fat 31.2g (45%), saturates 6.3g (32%), salt 0.4g (7%) of your guideline daily amount

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