Oaty Pan Seared Mackerel

Mackerel are a meaty, healthy, fish rich in omega 3 oils and vitamins. If you find fish bones a real challenge ask your fishmonger to fillet them for you*, but then shorten the cooking time to 2 – 3 minutes each side. The oats give a deliciously crisp exterior to the fish and this, combined with cooking on the very easy to use non-stick surface, makes cooking quick and simple.

Serves 4

• 4 cleaned mackerel, with heads and tails removed
• 4 tablespoons low fat plain yogurt
• 2 tablespoons fresh chopped dill
• Finely grated zest of 1 lemon
• Salt
• Freshly ground black pepper
• 100g (1 cup) rolled porridge oats
• 2 tablespoons vegetable oil for frying
• Knob of butter (optional)

1) Wash and dry the fish. Make two deep slashes into both sides of the flesh.

2) On a plate mix together the yogurt, dill, lemon zest and plenty of salt and pepper. Spread the rolled oats out on another plate.

3) Roll the fish into the yogurt mixture, coating it evenly and pushing some into the slashes. Transfer it to the oats and press these firmly over the whole of the outside.

4) Heat the oil and butter together in the pan over a medium setting (the butter is optional but does assist with the overall colour and flavour) Cook the fish for 3 – 4 minutes on each side, until they are cooked through and the oat coating is crisp and golden brown.

Serve immediately to keep the coating crisp.

* If cooking fillets of mackerel increase the quantity of the coating ingredients by half.