Sebastian Michael's cookbook

Mackerel with berry sauce, cottage pie chicken with scalded greens.

INGREDIENTS

2 small fillets (⅓ lb, 150g) mackerel
2 tbsp Hikari Miso Shio Koji
Lemon wedges

INSTRUCTIONS

In a flat container, put mackerel and Hikari Miso Shio Koji together and marinate for at least 30 minutes.
Grill or broil the fish at 350F (180C) for 25-30 minutes. Or pan fry the fish over medium low heat.
Serve immediately with slices of lemon

QUICK TIP
Adjust the marinating time according to the size of your mackerel fillets.

Ingredients
200g of gooseberries, topped and tailed
2 tbsp of caster sugar
25g of butter
elderflower, 1 small head, insects shaken out and lightly rinsed in water

1
Place a saucepan on the hob over a medium heat and melt the butter and sugar, then add the gooseberries and elderflower
2
Cover and gently simmer for 10 minutes. Take the lid off and if the sauce is still quite liquid, reduce for a further 5 minutes until thickened

Cottage pie
Ingredients

1 tablespoon all-purpose flour
1 tablespoon butter, softened
Cooking spray
1 1/2 cups chopped onion
1/2 cup chopped carrot
1 (8-ounce) package cremini or button mushrooms, thinly sliced
1 pound extra-lean ground beef
2 tablespoons no-salt-added tomato paste
1 cup fat-free, lower-sodium beef broth
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh parsley
1 tablespoon fresh thyme leaves
1/2 teaspoon salt
3 cups leftover mashed potatoes
3/4 cup (3 ounces) shredded reduced-fat sharp white cheddar cheese, divided
Paprika (optional)
Directions

Preheat oven to 350°.

Combine flour and butter; stir well. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and carrot; sauté 5 minutes. Add mushrooms; sauté for 5 minutes or until lightly browned. Remove vegetables from skillet. Add beef to pan; cook 5 minutes or until browned, stirring to crumble. Stir in tomato paste, and cook 3 minutes. Stir in broth and pepper. Return vegetables to pan, and bring to a simmer. Stir in parsley, thyme, and salt. Add flour mixture, and cook for 1 minute or until thick, stirring constantly.

Spoon meat mixture into an 8-inch square glass or ceramic baking dish coated with cooking spray, spreading evenly. Combine the potatoes and half of cheese; spread the potato mixture evenly over meat mixture. Top with remaining cheese. Sprinkle with paprika, if desired. Bake at 350° for 20 minutes or until bubbly.

Chicken and greens

Ingredients

6 tablespoons olive oil
2 lemons, 1 thinly sliced, 1 juiced
4 cloves garlic, minced
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
¾ pound trimmed green beans
8 small red potatoes, quartered
4 chicken breasts (bones left in, with skin—about 3 ¼ pounds)
Directions

Preheat oven to 450°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken. Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.