25 June 2021

Butterfly Mackerel Fillet with Beetroot and Fennel

Butterfly Mackerel Fillet

In need of some inspiration? We’ve got just the recipe!

With our baby veg available in abundance, we thought we’d look back on a recipe using sweet little veggies! A recipe Nick Trataris used at The Bicycle Shop, his Butterfly Mackerel Fillets, with red beetroot and fennel, is a great weekend supper, or perfect for a refreshing lunch for friends. Check out his full recipe below and be sure to tag us and Nick on social media if you recreate it.


Method (Beetroot Puree)

  1. Peel the beetroot and slice into thin slices.
  2. Dice the shallots finely, mince the garlic, and add all but the beetroot to a pan.
  3. Let the contents sweat for 5 minutes before adding the beetroot.
  4. On a medium to low heat, caramelise the beetroot, shallots and garlic by adding the honey.
  5. Once golden brown and the beetroot has softened, remove from the heat and add the basil leaves.
  6. Blitz into a fine paste then pass through a sieve.
  7. Remove any unwanted clumps and mix in olive oil.
  8. Store in the fridge.

Method (Butterfly Mackerel Fillet)

  1. To cook the mackerel, lie a piece of baking parchment onto a pan and place on a medium heat.
  2. Once the pan begins to heat up, add approximately 1 tbsp of oil to the middle of the baking parchment, then 1/2 a tbsp of butter.
  3. Score the skin side of the mackerel fillet carefully to prevent the skin from contracting and season with salt and pepper.
  4. Once the butter has melted and started to bubble, place the fillet skin side down on top.
  5. Cook for 3-5 minutes on a slightly higher heat until the skin has begun to crisp.
  6. Next, place it in the oven and cook for a further 3 minutes, or until the reverse side is cooked properly. Use a probe if unsure.

Method (Fennel)

  1. Cut the root off the fennel and begin to slice the fennel from the base on a mandolin, on setting number 1. Using quick motions up and down the mandolin makes for more efficient cuts.
  2. Place the sliced fennel in a mixture of lemon juice and water immediately, to prevent it from browning.

Method (Heritage Tomatoes)

  1. Roast the heritage tomatoes for around 3 hours in the oven at 100 degrees C. Allow them to warm and dry, but not split in any way.

* For larger tomatoes, cut into quarters first.


  1. Place the beetroot puree and mackerel fillets on a plate.
  2. Garnish with a ball of micro salad, fennel slices, Lemon Sorrel Micro Cress, and a slice of lemon.

If you enjoyed following Nick’s summer Butterfly Mackerel Fillet recipe, you can check out another of his recipes on his profile on The Nurtured Way. And don’t forget to tag us in your recreations on social media. Alternatively, you can send an email with any photos to info@nurturedinnorfolk.co.uk. Happy cooking!

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