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    Pan-Fried Mackerel in Lemon Oatmeal

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    Pan-Fried Mackerel in Lemon Oatmeal

    Economical and quick to cook, mackerel is packed with healthy omega 3 oils and is low in salt. Enjoy it with a delicious lemony oatmeal crust.

    • Diabetic
    • Nut Free
    • Milk Free
    • Preparation time: 10 minutes
    • Cooking time: 10 minutes
    • Total time: 20 minutes 20 minutes

    Serves: 2


    • 100g The Oatmeal of Alford Fine
    • 2 unwaxed lemons, 1 zested
    • 50g flour
    • 1 egg, beaten
    • 4 frozen Waitrose Cornish Mackerel Fillets, defrosted, taken from a 500g pack
    • 2 tbsp olive oil


    1. Place the oatmeal on a plate with the lemon zest and a little seasoning. Combine lightly. Place the flour on another plate and the egg in a shallow bowl.
    2. Pat the fillets dry using kitchen paper. Dip each fillet first in flour to lightly coat each side, then briefly in the egg. Finally, press into the oatmeal to coat fully on both sides.
    3. Heat the oil in a shallow frying pan, then gently fry the fillets for 4-5 minutes on each side until the coating is golden and the flesh is opaque.
    4. Serve the mackerel with the remaining lemon cut into wedges, and a fresh salad of watercress and chicory.

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    Cook's tips

    Instead of frozen fillets, use 2 fresh mackerel from the fish service counter, where you can have the fillets prepared. If fine oatmeal is not available, use standard oatmeal blitzed to a finer texture in a food processor.

    Additional information

    Omega 3 value = 2.5g. Look out for the healthy-eating message on each of our January Recipe Cards.


    Average user rating

    4 stars