Sweet & Sour Mackerel

 

This healthy but substantial dish is ready in just half an hour, perfect for a midweek meal for two

What you will need

4 fresh mackerel fillets, pin boned, each cut into 4 large pieces Mackerel Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

2 tbsp plain flour

400-500ml/14-18fl oz sunflower oil Sunflower oil A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

1 spring onion, finely sliced Spring onion sp-ring un-yun Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

2 tsp dark soy sauce Soy sauce soy sor-s An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

1 tbsp rice vinegar

3 tbsp tomato ketchup

1 tsp Thai fish sauce

2 tbsp sunflower oil Sunflower oil A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

1 small onion, cut into six wedges Onion un-yun Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 garlic cloves, very finely chopped

thumb-size piece fresh root ginger, finely chopped

300g/10oz fresh pineapple, peeled, cored and cut into rough 2cm chunks Pineapple pine-ap-pel With its tuft of spiky, dusty green leaves and cross-hatched, golden orange skin, the pineapple…

1 long dried red chilli, cut into 3 pieces

1 tsp cornflour

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