Grilled mackerel with orange, chilli & watercress salad

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Grilled mackerel with orange, chilli & watercress salad

Grilled mackerel with orange, chilli & watercress salad
Grilled mackerel with orange, chilli & watercress salad

Light, yet packed with flavour. Serve this salad with rice cooked with a couple of cardamom pods and a small cinnamon stick.

Ingredients

SERVES 4 – 30 minutes

– 1 tsp black peppercorns.

– 1 tsp coriander seeds.

– 4 oranges.

– 1 red chilli, deseeded, finely chopped.

– 8 fresh mackerel fillets.

– 1 tsp wholegrain mustard.

– 1 tbsp clear honey.

– 120g bag watercress, spinach and rocket salad.

– 1 shallot, thinly sliced.

Instructions

Step 1:
Finely crush the peppercorns and coriander seeds with a pestle and mortar. Mix with the grated zest from half an orange and half the chopped chilli. Lightly slash the skin of the mackerel and press the zesty, peppery mixture on to the fish. Heat grill to high.

Step 2:
Segment the oranges. Slice the top and bottom off each orange, then cut away the peel and any white pith using a small, sharp knife. Holding each orange over a bowl to catch the juices, cut down either side of each segment to release it, then squeeze the shells to release any extra juice. Measure 4 tablespoons of this juice into a small bowl and mix with the mustard, honey and remaining chilli.

Step 3:
Grill the mackerel, skin-side up, for 4 minutes or until cooked through. Meanwhile, divide the salad leaves among plates and scatter with orange segments and shallot. Drizzle with dressing and top with mackerel.

Note : PER SERVING 412 kcals, protein 30g, carbs 18g, fat 25g, sat fat 5g, fibre 3g, sugar 17g, salt 0.32g

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