Recipe – Pan fried mackerel with green beans, beetroot and a fried egg

Nothing quite screams summer like fresh fish, and vegetables from the allotment, such as green beans and beetroot. This year has been quite a fruitful year on the allotment (if you excuse the pun), and it is at this time of the year that we try our best to incorporate what we grow into quick and easy meals.

Mackerel is cheap, quick and easy to cook, and tastes delicious, not to mention it is incredibly good for you as part of an anti inflammatory diet, and I try to eat at least 3 portions of oily fish a week. I personally love the saltiness of smoked mackerel, but un smoked will do just as nicely. As would trout or salmon. We used the green beans not to specifically pair with the fish but just because this is what we had harvested just the day before, along with a shed load of beetroot. The egg? Well, who doesn’t love a fried egg?

This is possibly one of the tastiest yet easiest meals you can plate up this summer, and if you are like me thats perfect, as I hate cooking over a hot stove for too long in the heat!

Pan fried mackerel with green beans, beetroot and a fried egg

Ingredients – Serves 2

  • 1 teaspoon of olive oil
  • 2 fillets of mackerel or other oily fish
  • A good fistful of green beans, sliced to you preference
  • Half a large beetroot, grated or sliced thinly
  • 2 eggs
  • Salt and pepper

You will also need a large frying pan and a saucepan/steamer


  1. Bring a large saucepan of water to the boil and add the green beans and cook for 8-10 minutes until just soft, but still with a bit of a bite, and still bright green, or steam to the same effect
  2. Meanwhile, heat the olive oil in the large frying pan over a medium heat, add the mackerel, skin side down and cook for 3-4 minutes, until the skin is golden and crispy. Then flip over and cook for a further 3-4 minutes until cooked through.
  3. When the beans are cooked drain and pop onto your plate, sprinkling over the grated/sliced beetroot and a good pinch of salt and pepper to your taste. Place the cooked mackerel on top.
  4. Place the frying pan back on the heat and add more oil if needed to fry your eggs. Fry to taste and pop on the top of the mackerel.
  5. Voila! Bon Appetit!

For more gluten and dairy free, and anti inflammatory food ideas, don’t forget to follow me on Instagram, Twitter, or Facebook, or even all three!

Toodle Pip!


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