Singing with goodness – omega 3 oil in the mackerel plus a smattering of walnuts and wholegrains turn this into a superfood fry-up.
1 tsp balsamic vinegar
sea salt, black pepper
2 tbsp extra virgin olive oil
2 fennel heads, outer sheath and shoots discarded, halved and thinly sliced
1⁄4 eating apple, cored and thinly sliced
100g cooked freekeh or spelt (see note)
2 x 100g mackerel fillets, skin scored diagonally at 3cm intervals
a little finely chopped dill
2 handfuls lamb’s lettuce
1. Pound the walnuts to coarse crumbs in a mortar and pestle, stir in the balsamic vinegar, season and add a tablespoon of oil.
2. Heat a tablespoon of oil in a 24cm nonstick frying pan over a medium heat, and fry the fennel and apple for 5-7 minutes until softened and lightly coloured, then stir in the freekeh or spelt, season and heat through. Divide this between 2 warm plates. Brush the mackerel with oil on each side and season. Sear skin-down for 3 minutes, then turn and cook for 30 seconds. Scatter a little dill over the fennel, place the mackerel on top, then a pile of lamb’s lettuce and dollop with the walnut dressing.
NOTE Any cooked wholegrain can be included here.
Recipe by Annie Bell. Food styling: Clare Lewis. Styling: Sue Radcliffe.