Oat-coated mackerel recipe

(119 ratings)

Wholegrains are back on the menu – healthy as they are tasty

Preparation Time15 mins
Cooking Time5 mins
Total Time20 mins
Nutrition Per PortionRDA
Calories567 Kcal28%
Fat40 g57%
Saturated Fat13 g65%

This quick and delicious dinner recipe is so simple - just coat with mustard and oats, then fry and serve with a healthy salad on the side


  • 4 mackerel fillets, checked for bones
  • 2 level tsp Dijon mustard
  • 2 level tsp hot horseradish or horseradish sauce
  • 4 tbsp rolled oats
  • About 30g (1oz) butter
  • Lemon halves
  • Salad leaves, watercress or green beans




  1. Put the mackerel fillets, skin-side down, on a plate. Mix the mustard and horseradish and spread over the fish, and then press oats on top.
  2. Heat the butter in a frying pan and, when foaming, add the fish, oat-side down, and cook for a couple of mins. Turn them over and cook for another min. Serve with lemon, and leaves or beans.
Top Tip for making Oat-coated mackerel

If you sprinkle a tiny amount of curry powder into the bottom of the frying pan when frying fish, it will help keep your kitchen smelling fresh and give the fish a lovely colour and flavour


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