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Buddy’s crispy-skinned fish
A foolproof method
A foolproof method
Cooks In10 minutes
Nutrition per serving
Calories 334 17%
Fat 16.6g 24%
Saturates 5.6g 28%
Sugars 1.3g 1%
Salt 0.7g 12%
Protein 28.6g 57%
Carbs 17.1g 7%
Fibre 1g -
Of an adult's reference intake
- 4 x 120 g mackerel fillets , skin on, scaled, pin boned
- 1 lemon
By Jamie Oliver
- Put your fish fillets skin side down in a cold non-stick frying pan.
- Turn the heat on to high.
- Season the fish fillets with a tiny pinch of sea salt and a pinch of black pepper from a height.
- Let the fish cook for most of the time on the skin side – give it 4 or 5 minutes without touching it, until the skin is really golden and crispy, then use a fish slice to flip it over to cook for just 30 seconds on the other side.
- Add a good squeeze of lemon juice to the pan, avoiding the crispy skin, then turn the heat off and give the pan a shake.
- Delicious served with mashed potato and steamed seasonal veg.
Jamie wholeheartedly believes that cooking is up there as one of the most valuable skills you can teach a child. Getting kids excited about food, where it comes from and how to cook it, gives them a better chance of being healthier and happier in the long run. When cooking with kids, use your common sense to determine what jobs they can help you with, depending on their age and skill level. It’s always good to start small, with jobs such as mixing and measuring, then progress to elements of a recipe, then go on to slightly trickier techniques over time. The more they cook, the better they’ll get. Make sure you supervise them when using heat or sharp utensils like knives and box graters, and teach them about the importance of washing their hands before they start, and after handling raw meat and fish, as well as other basic hygiene rules. Most of all, have fun with it, and encourage them to give things a go. Note that a child’s portion size will differ depending on their age, gender and physical activity levels.