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Shallot, cabbage & butter bean stew with mackerel
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½ x pack peppered smoked mackerel fillets
1 tbsp olive oil
3 echalion shallots, thinly sliced
1 bulb fennel, thinly sliced, fronds reserved
2 cloves garlic, thinly sliced
1 tsp fennel seeds
½ large Savoy cabbage (about 300g), core removed and leaves shredded
400g can butter beans
500ml Cooks’ Ingredients Vegetable Stock
3 tbsp half fat crème fraîche
1 tbsp Dijon mustard
1. Remove the mackerel from the fridge. Heat the olive oil in a large saucepan. Add the shallots and fennel, and cook over a medium heat for 10 minutes, until softened. Add the garlic and fennel seeds, and fry for 1 minute before adding the cabbage, butter beans (and their water) and vegetable stock.
2. Cover and simmer for 15 minutes. Stir through the crème fraîche and mustard, season and heat through for a further minute.
3. Ladle into four bowls. Flake the mackerel on top (discarding any skin and bones) and scatter with the reserved fennel fronds.
Cook’s tip Blend the leftover smoked mackerel with lemon juice and a touch of fat-free Greek yogurt for a delicious sandwich filler, pâté or dip. Dill, freshly ground black pepper and a little cream cheese also make tasty additions.
Typical values per serving:
1 of your 5 a day; high in omega 3.
This recipe was first published in Tue Feb 04 09:21:36 GMT 2020.