Pan-fried mackerel with orange salsa

Pan-fried mackerel with orange salsa

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Cooking time

Prep: 15 mins Cook: 4 mins - 6 mins

Skill level

Easy

Servings

Serves 2

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

Nutrition and extra info

Nutrition info

Nutrition per serving

kcalories
466
protein
30g
carbs
10g
fat
34g
saturates
6g
fibre
3g
sugar
10g
salt
1.3g

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 olives, 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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Method

  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.
  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 from Good Food magazine, April 2012

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Comments

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wilbert09's picture
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I loved this dish,light fresh and easy to make.

Questions

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