fresh shop<\/a>, you see), some tenderstem broccoli winked at me. Then some chillies and spring onion, a mackerel, and some bread. I was home 5 minutes later, and eating lunch after another 15. A quick, delicious lunch, and it cost me less than a fiver.<\/p>\n**************************************************<\/p>\n
Mackerel on toast with broccoli, chilli and mustard seeds<\/span><\/p>\nServes 1<\/p>\n
*****<\/p>\n
200g tenderstem or purple sprouting broccoli<\/p>\n
2 spring onions, washed and sliced<\/p>\n
1 chilli, deseeded and sliced<\/p>\n
1 clove garlic, peeled and sliced<\/p>\n
1 teaspoon black mustard seeds<\/p>\n
2 mackerel fillets<\/p>\n
1 loaf of ciabatta, sliced horizontally<\/p>\n
– Preheat the grill to 220C.<\/p>\n
– Bring a pan of salted water to a boil and add the broccoli. Simmer for 1 1\/2 minutes, drain and run under cold water.<\/p>\n
– In the same pan, heat a little olive oil until almost smoking and add the chilli, spring onion, garlic and mustard seeds. Stir for a minute then add the broccoli. Stir fry for a further 3 minutes, season with salt and pepper, and turn down the heat to low.<\/p>\n
– Drizzle bottom half of the ciabatta with olive oil and pop under the grill. Get a frying pan right hot with a little oil and fry the mackerel, skin side down, for two minutes. Turn onto the flesh side and turn off the heat. Turn the bread and grill for a further minute, before piling the broccoli on top, followed by the mackerel and a squeeze of lemon.<\/p>\n
\n
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