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Mackerel with green beans, asparagus & hazelnut sauce
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Serves: 4
2 tbsp olive oil
6 tbsp Cooks’ Ingredients Frozen Chopped Shallots
2 tbsp Cooks’ Ingredients Frozen Chopped Garlic
2 packs Waitrose Frozen Mackerel Fillets (4 fillets per pack)
400g essential Frozen Extra Fine Whole Green Beans
200g asparagus tips
Pared zest of 1 small lemon
For the sauce
50g blanched hazelnuts
1 tsp Cooks’ Ingredients Frozen Chopped Garlic
½ x 25g pack flat-leaf parsley, stalks removed
1 tbsp capers
Juice of 1 small lemon
3 tbsp olive oil
½ tsp sugar
1. Preheat the oven to 180°C, gas mark 4. Scatter the hazelnuts on a grill tray and toast them in the oven for 8 minutes or until golden. Set aside to cool.
2. Whizz all the sauce ingredients in a food processor with 5 tbsp cold water. Season and set aside.
3. Preheat the grill to a medium setting. Heat the olive oil in a large sauté pan and fry the shallots for 4-5 minutes to soften. Add the garlic and cook for a further minute, then scoop out into a small bowl.
4. Grill the frozen mackerel fillets on oiled foil on the grill tray for 10-12 minutes, turning halfway. Season with salt and pepper. Meanwhile, put the green beans and asparagus tips in the sauté pan, add boiling water and boil for 3 minutes.
5. Drain the vegetables, return them to the pan and mix with the softened shallots and lemon zest. Serve with the mackerel and sauce.
Typical values per serving:
Energy |
3,037kJ 733kcals |
---|---|
Fat | 59g |
Saturated Fat | 11g |
Carbohydrate | 7g |
Sugars | 4.9g |
Protein | 40g |
Salt | 0.9g |
Fibre | 7g |
This recipe was first published in July 2019.
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