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Pan Fried Mackerel Fillets with Parsley Mint and Anchovy Sauce

Cook Time 10 minutes


  • For the sauce
  • Large handful of parsley leaves
  • Handful of mint leaves
  • 2 tablespoons capers, rinsed
  • 1 tablespoon Dijon mustard
  • 6 anchovies
  • 200 ml 7 liquid ounces extra virgin olive oil plus extra if you are storing the sauce
  • For the butterflied mackerel
  • 2 tablespoons olive oil
  • 4 large mackerel gutted and filleted You can buy these ready to cook from your fishmonger or grocery store
  • salt and pepper


  • To make the sauce, place the parsley, mint, capers and mustard in a food processor and whiz for 3 to 4 minutes until the herbs are finely chopped.
  • Add the olive oil.
  • Scrape the sauce out of the food processor into a bowl or jar.
  • Set aside until needed or place in the fridge. (If you plan to store the sauce for more than a few hours cover it with a good layer (about half a centimetre or a quarter inch) of olive oil. It will keep in the fridge for about a month.
  • Heat the oil in a frying pan over high heat.
  • Season the skin side of the mackerel with salt and pepper and place on the pan skin side down. Season the other side and cook for 2 to 4 minutes until the skin is golden and crisp, turn over and cook for a further 1 to 2 minutes.
  • Remove to plates and serve immediately, drizzled with the parsley, mint and anchovy sauce.


Recipe by Rachel Allen. Reprinted with permission.
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