Pan-fried mackerel with orange salsa
Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 4 - 6 mins
- 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.
- 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.
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.
TIP
If you can't find smoked paprika, use a small pinch of mild chilli powder instead.
PER SERVING
466 kcalories, protein 30g, carbohydrate 10g, fat 34 g, saturated fat 6g, fibre 3g, sugar 10g, salt 1.3 g
Recipe from Good Food magazine, April 2012.
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http://www.bbcgoodfood.com/recipes/2037649/
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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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This simple recipe, from Gordon Ramsay, is full of flavour and will add colour to any meal
3
ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 4 - 6 mins
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)
PER SERVING
466 kcalories, protein 30g, carbohydrate 10g, fat 34 g, saturated fat 6g, fibre 3g, sugar 10g, salt 1.3 g
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27 April 2012
WILBERT NI rated and commented on this recipe
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