Name: Pan-fried mackerel with orange salsa
Prep time: 15 min
Cook time: 6 min
Total time: 21 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 4 boneless mackerel fillets (about 75g/2½ oz each), thawed if frozen; ½ tsp smoked paprika (see tips below); 2 oranges segmented (see tips below); 1 large shallot very finely sliced; 50g pitted black kalamata olive roughly chopped; ½ x 20g pack flat-leaf parsley chopped; 1 tbsp olive oil; new potatoes and green beans, to serve (optional)

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Pan-fried mackerel with orange salsa

Pan-fried mackerel with orange salsa

Sara Buenfeld

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Serves 2

Easy

Prep: 15 mins

Cook: 4 mins - 6 mins

A star rating of 4.7 out of 5.8 ratingsRate

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Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce

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Ingredients

Nutrition

Units:

MetricUS

4 boneless mackerel

fillets (about 75g/2½ oz each), thawed if frozen
½ tsp smoked paprika

(see tips below)
2 oranges

segmented (see tips below)
1 large shallot

very finely sliced
50g pitted black kalamata olive

roughly chopped
½ x 20g pack flat-leaf parsley

chopped
1 tbsp olive oil
new potatoes

and green beans, to serve (optional)

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Nutrition: per serving

kcal466

low
fat34g
saturates6g
carbs10g
sugars10g
fibre3g
protein30g
salt1.3g

low

Method

step 1

Rub the fillets on both sides with the paprika and a little salt, then set aside. Mix the orange segments with the shallot, olives, parsley and a good grinding of black pepper.
step 2

Heat the oil in a large frying pan and fry the mackerel on both sides for 2-3 mins. Serve with the salsa and some new potatoes and green beans, if you like.

RECIPE TIPS

TIP

If you can’t find smoked paprika, use a small pinch of mild chilli powder instead.

TIP

To segment oranges: sit orange on a chopping board, slice off the top and bottom, then cut in downward strokes to remove all the peel and pith. Cut each segment free by slicing between the membranes.

Recipe from Good Food magazine, April 2012

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A star rating of 4.7 out of 5.8 ratings

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