Pan-fried Mackerel with Caponata

Quick pan-fried mackerel served with a vibrant caponata of aubergine, fennel, and celery, finished with a zesty honey-soy sauce.

Healthy Seafood High Protein Mackerel Caponata

Estimated Nutrition

Calories

637.2

kcal / serving

2548.8 kcal total

Carbs

60.1g

per serving

240.4 g total

Fat

33.7g

per serving

134.8 g total

Protein

28.1g

per serving

112.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Tomato Puré

100

Light Soy Sauce

Fruits

Raisin

Soaked in red wine vinegar and drained

piece

Orange

Juiced and zested

NutsSeeds

Pine Nut

Toasted

item

Salt

To taste

item

Black Pepper

To taste

OilsFats

tbsp

Olive Oil

For the caponata

tbsp

Vegetable Oil

For frying mackerel

Other

150

Honey

Runny

Seafood

piece

Mackerel

Fillets

Vegetables

piece

Red Onion

Finely chopped

piece

Onion

Finely chopped

bulb

Fennel

Chopped

piece

Aubergine

Chopped

stalk

Celery

Sliced

Caper

0.5

piece

Red Pepper

Finely chopped

piece

Red Chilli

Finely chopped

Method

Divide caponata between plates, top with mackerel, and cover with sauce.

Heat olive oil in a pan and fry onions, fennel, aubergine, and celery for seven minutes.

Add tomato puréé and fry for another two minutes.

Remove mixture from heat and combine with capers, raisins, pine nuts, and seasoning in a bowl.

Rub mackerel with oil and fry skin-side down in a hot pan for 2 to 3 minutes per side.

Remove fish and drain on kitchen paper.

Stir soy sauce, orange juice, zest, honey, and chilli in a pan over low heat until warm.