Pan fried Mackerel with sweet chilli vegetables meal for two
4 mackerel fillets (pin boned)
200g tender stem broccoli
200 g asparagus
50g sun drenched tomatoes
180g cooked whole meal rice (hot and ready to use)
Cold pressed extra virgin olive oil
Sweet chilli sauce
Good frying pan
Oven at 200c
Batch fry all the veg in olive oil for about a minute at a time. Squirt a good dollop of sweet chilli sauce into the pan just as you finish the batch and then hold in the oven while you do the next batch. Three batches is about right in a good sized pan
Season up the Mackerel fillets and clean out your frying pan. Drizzle olive oil on the fish and fry as hard and as hot as you can for about a minute on each side.
Spoon the rice on two plates then arrange the vegetables on the rice and place the fish on top….a good squeeze of lime and its done.
Dairy and gluten free, low in saturated fat, cheap and delicious