Pan-cooked mackerel with beetroot salsa & bean mash

Boost omega-3 fats with this budget, weeknight dinner – pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa

  • Prep:10 mins
    Cook:7 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 430
  • fat 18g
  • saturates 4g
  • carbs 34g
  • sugars 14g
  • fibre 5g
  • protein 30g
  • salt 1.1g


  • 2 large mackerel fillets (to save money, buy a whole fish and ask the fishmonger to prepare it for you)
  • 65g pack rocket
  • 250g cooked beetroot, diced
  • ½ red onion, finely chopped
  • grated zest and juice ½ lime
  • 2 tbsp chopped dill, plus extra for sprinkling
  • 1 tsp olive oil, plus a little extra for cooking
  • 1 garlic clove, finely chopped
  • 400g can cannellini beans


  1. Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.

  2. Heat the tsp oil in a non-stick pan and gently cook the garlic until softened, then tip in the beans, and some of the juice from the can with seasoning. Mash the beans keeping them quite chunky, then keep warm.

  3. Feel along the fish to check for bones, and if you find any, firmly pull them out with your fingers or tweezers. Heat a non-stick frying pan, wipe with a little oil then cook the mackerel skin-side down for 3-4 mins. Flip over and cook for a few minutes more until the fillets are cooked all the way through. Spoon the bean mash onto plates, top with the fish and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.

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