Fabrizio Spanish Crumbed Mackerel with Miso Vinaigrette, and Beans Salad

 

 

Chef Fabrizio kicking my ass in the kitchen!

Where we can, I like to support local produce and use locally sustainable seafood. Do you know the local Spanish mackerel has similar content of Omega 3 fatty acids to that of the salmon? Yet its available locally, mostly wild caught and 3-times cheaper than the salmon. For this dish, the Spanish mackerel pairs so well with the bean salad and miso dressing. Flaxseed is high in Omega 3, fiber and protein! When grounded, its a better alternative to using plain flour. It also imparts a nice nutty flavor.

Locally caught wild mackerel with ground flaxseed

Miso, besides its wonderful taste and natural seasoning, also packs in antioxidants, protein and fibre.

Can’t get enough of miso…..

 

Beautiful yet packs in flavour and superfood benefits!

Try this nutritious meal – Flaxseed Spanish Mackerel with Miso Vinaigrette, full of super food benefits, low in carbs and terribly delicious too!! And wait, plate it beautifully and there you have it, a restaurant-worthy dish thats healthy and packs a punch!

Fabrizio Flaxseed Crumbed Spanish Mackerel, Miso Vinaigrette and Beans Salad

Prep Time: 15 mins
Cook Time: 20 mins
Yields: 2

Ingredients

  • 2 x 160g Spanish Mackerel Fillets
  • 1/4 cup flaxseed, grounded
  • 1/2 a lime, seeds removed
  • Spicy Miso Vinaigrette Ingredients:
  • 1 tbsp white miso
  • 3 tbsp EV Olive Oil
  • 1 tbsp organic apple cider vinegar
  • 1 tbsp chopped spring onion
  • 1 tsp chopped fresh chili (optional)
  • Salt & Pepper to taste
  • Beans, Edamame & Dill Salad with Balsamic Dressing Ingredients:
  • 200g french beans, cleaned
  • 1 cup Edamame beans
  • Sprigs of dill
  • 1 tbsp balsamic vinegar
  • 2 tbsp EV olive oil
  • Salt & Pepper to taste

Method:

  1. Heat up pan on low medium fire. Coat the fish generously on all sides with the ground flaxseed. Fry till golden brown on all sides. The fish is recommended to be cooked medium rare, about 2 minutes on each side.
  2. For spicy miso vinaigrette, toss the miso, vinegar, spring onions and chil into a bowl. Whisk to mix. Slowly pour in olive oil as you continue to whisk the mixture together. Season with salt & pepper. Alternatively, put everything in a tight knit jar, and shake to combine.
  3. Blanch the beans in boiling water for 2 minutes. Remove to cool. Place all beans and edamame into a boil, add balsamic and EVOO, toss to coat. Add dill, salt & pepp
  4. To assemble, place spoonfuls of beans and edamame salad on a plate. Slice the mackerel with a sharp knife. Place the pieces fillet on top the salad. Sprinkle with some sea salt & pepper. Squeeze some lime juice on top. Dress with the miso vinaigrette and top with more dill, or chopped chili if so desire.
  5. Sit back, relax and enjoy your meal!

TIPS:

If you don't have mackerel, you may use snapper, salmon or cod too. Cheat way to do the dressing - put everything in a jar, close the lid tightly and shake to combine.

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