LEMON, CHILE & GARLIC PAN-FRIED MACKEREL WITH QUICK BUTTER BEAN STEW
This would work really well with lemon sole fillets or use whatever is available to you.
Provided by Donal Skehan
Categories main-dish
Time 15m
Yield 2 servings
Number Of Ingredients 12
Steps:
- Ensure you have a large frying pan over a medium-high heat. Heat the oil in a large frying pan. Season the fish fillets with salt and pepper and score the skin a couple of times. Add to the pan skin-side down and fry for 1 to 2 minutes until golden and crisp. Once you have placed the mackerel into the pan add the butter, garlic and parsley to the pan. Turn the fish, tossing the garlic. Carefully turn the fish over, and cook for another 30 seconds, transfer to a plate and keep warm.
- Tip in the butter beans, spinach and lemon zest. Add the stock and cook for a minute to wilt the spinach. Season well. Chop the parsley and set aside.
- Serve the spinach and butter beans in the base of a shallow bowl and top with the crispy mackerel fillets along with the parsley and a squeeze of lemon juice.
LEMON GARLIC MACKEREL
Mackerel is a recent discovery for me. I never knew how to cook it but I learned quickly once I discovered how cheap it is and how good it is for you! This is a really simple way to cook it.
Provided by Sackville
Categories Very Low Carbs
Time 15m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Lay the fillets of fish on a baking tray, which has been covered with foil for easy clean up.
- Sprinkle with salt and leave for 5-10 minutes. This helps give the flesh a firmer texture but you may omit this step if you prefer.
- Meanwhile, preheat the oven grill.
- Mix together the garlic, lemon and some freshly ground black pepper.
- Pour over the mackerel and then put in the oven to grill for about 5 minutes.
- If you have some fresh herbs like parsley to hand you could finely chop them and sprinkle them over the fish at this point.
- Serve with your favourite veggies.
Nutrition Facts : Calories 208.7, Fat 13.9, SaturatedFat 3.3, Cholesterol 70, Sodium 90.3, Carbohydrate 1, Fiber 0.1, Sugar 0.2, Protein 18.7
PAN-FRIED BUTTER BEANS
I can see where a recipe title with the words 'fried' and 'butter' appearing one after the other may scare a few people off, but there's no reason to be alarmed. This pan-fried butter beans recipe is delicious, super-easy, and yes, good for you. You can substitute sherry vinegar for the white wine vinegar, if desired. You can substitute other fresh herbs for the rosemary, if desired.
Provided by Chef John
Categories Side Dish
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- Heat olive oil in a non-stick skillet over medium-low heat. Cook and stir beans into hot oil until slightly golden and crispy, about 10 minutes. Stir garlic, rosemary, red pepper flakes, salt, and black pepper into beans; continue cooking until crispy, about 5 minutes. Drizzle vinegar over beans and toss.
Nutrition Facts : Calories 167.4 calories, Carbohydrate 13.9 g, Fat 10.2 g, Fiber 3.5 g, Protein 5.1 g, SaturatedFat 1.4 g, Sodium 373.1 mg, Sugar 0.9 g
PAN FRIED CHICKEN WITH GARLIC AND LEMON
Sometimes I really don't want to be creative with my dinner. Then I usually make this pan fried chicken breast. A little garlic, shallots, lemonjuice and parsley, and dinner is ready!
Provided by Myfoodpassion
Categories Lunch/Snacks
Time 25m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Fry the onion with 1 tbsp olive oil, 3 minutes in a frying pan over medium-high heat.
- Remove onion from the pan, keep on a plate. Add the chicken fillets to the pan and fry them in remaining olive oil on high heat until cooked through. Add the fried onion,crushed garlic and sprinkle over some seasalt. Pour in the lemonjuice and toss everything together with the chopped parsley. Cook for another minute then serve.
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