Ingredients

  • 2 tablespoons olive oil, plus 1 teaspoon for griddling
  • ½ tablespoon white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon caster sugar
  • ½ x 28g pack Sainsbury's fresh dill, chopped
  • ½ lemon, juice only
  • ½ small red onion, thinly sliced
  • 1 head of fennel, trimmed and thinly sliced
  • ½ cucumber, peeled, deseeded and sliced
  • 1 tablespoon capers
  • 2 x 200g Sainsbury's fresh mackerel fillets

Method

  1. 1

    Make the dressing by shaking the olive oil, white wine vinegar, mustard, sugar, dill and lemon juice together in a jam jar (or whisking in a jug).

  2. 2

    Combine the onion, fennel, cucumber and capers together in a bowl, and toss with the dressing. Leave the coleslaw for about 20 minutes to infuse the flavours.

  3. 3

    About 10 minutes before serving, heat a griddle pan to hot (or heat a barbecue until the coals are grey).

  4. 4

    Brush both sides of each of the fish fillets with the olive oil and griddle for 5 minutes on each side until cooked through.

  5. 5

    To serve, divide the coleslaw between plates and top with the griddled mackerel.

  6. 6

    Cook's tip: As part of a balanced diet we should be eating at least 2 portions of fish a week (including one portion of oily fish) and mackerel is rich in omega-3 fatty acids.

Nutritional Details

Each serving provides
  • Energy 2663kj 636kcal 32%
  • Fat 47.8g 68%
  • Saturates 8.3g 42%
  • Sugars 6.5g 7%
  • Salt 0.89g 15%

% of the Reference Intakes

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