Baked mackerel with fennel and cannellini beans recipe

CLICK TO RATE
(77 ratings)

Baked mackerel with fennel and cannellini beans is a hearty one tray roast that's packed with healthy fats.

baked mackerel
Serves2
SkillEasy
Preparation Time15 mins
Cooking Time30 mins
Total Time45 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories834 Kcal42%
Fat62 g89%
Saturated Fat11 g55%
Carbohydrates25 g10%

Baked mackerel (opens in new tab) with fennel (opens in new tab) and cannellini beans is an easy and elegant all-in-one supper. Mackerel is a great source of heart-healthy Omega 3 fatty acids, as well as being a good source of vitamin D. This nutritious fish (opens in new tab) has also been recommended by the Marine Society as a fish we should all be eating more of, as it is a more sustainable choice than popular white fish, and supports the British fishing industry. We’ve used cannellini beans to add extra protein to this baked mackerel dish, and make it a substantial meal without being too carb-heavy. The dressing has a lovely kick of horseradish, which complements the oily fish really well, and the fresh flavour of fennel makes this one tray fish roast something a bit different.

Ingredients

  • 1 bulb fennel, sliced into wedges
  • 1 red onion, sliced into wedges
  • 2tbsp olive oil
  • 1 tin cannellini beans, drained
  • few sprigs rosemary
  • 2 whole mackerel, filleted

For the dressing

  • 4tbsp olive oil
  • 2tbsp horseradish
  • 1tbsp wholegrain mustard
  • 2tbsp red wine vinegar
  • 1 clove garlic, crushed
  • 1 bunch parsley, finely chopped
  • 3tbsp black olives, to serve

WEIGHT CONVERTER

grams
to
cups

Method

  1. Preheat the oven to 220C. Arrange the sliced fennel and red onion on a baking tray, then drizzle with olive oil and roast for 15 mins. Add the drained cannellini beans and rosemary and return to the oven for 10 more mins. Place the mackerel fillets on top of the veg, skin side up and return to the oven for 5-7 mins.
  2. Meanwhile, to make the dressing, mix together the olive oil, horseradish, vinegar and garlic in a small bowl.
  3. Remove the tray of baked mackerel and veg from the oven, top with olives, and drizzle over the dressing to serve.