An orange salad works brilliantly with mackerel as the citrus tang makes a nice, fresh contrast to the oiliness of the fish.
SERVES 4 – 15 minutes
– 2 fresh mackerel (about 200g/8oz each), gutted and heads removed.
– ½ tsp paprika.
– ¼ tsp each ground cumin and coriander.
– 2 tsp olive oil.
FOR THE SALAD
– 3 small oranges.
– small bunch flat-leaf parsley, roughly chopped.
– 1 small red onion, finely chopped.
– drizzle extra virgin olive oil.
Step 1:Heat grill to high. Cut three fairly deep slashes through the skin and into the flesh on either side of the fish with a sharp knife. Mix the spices into a paste with the oil, then rub it over the fish, especially into the slashes. Put on a baking sheet and grill for 12 minutes, turning the fish over halfway through so that both sides cook evenly.
Step 2:Meanwhile, make the salad. Cut the peel and pith from the oranges with a sharp knife and cut the oranges into slices. Put them in a bowl and toss with the parsley and red onion.
Step 3:Serve the mackerel with the salad, drizzled with a little extra virgin olive oil.
Note : PER SERVING 281 kcals, protein 20g, carbs 41g, fat 6g, sat fat 1g, fibre 3g, sugar 9g, salt 0.48g