Grilled mackerel with orange, chilli & watercress salad
Packed with omega-3 and vitamin C, this salad couldn't get much healthier - or tastier
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 - 25 mins
Cook 4 mins
Super healthy
- Finely crush the peppercorns and coriander seeds together using a pestle and mortar. Grate the zest from half an orange and mix into the pepper mixture with half the chopped chilli. Lightly slash the skin of the mackerel and press the zesty, peppery mixture onto the fish. Heat the grill.
- For the salad, segment the oranges. First 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 all the juice, cut down either side of each segment to release it, then squeeze the shells to release any extra juice. Measure 4 tbsp of this juice into a small bowl and mix with the mustard, honey and remaining chilli.
- Grill the mackerel, skin-side up, for 4 mins or until crisp and cooked through. Meanwhile, divide the salad leaves between 4 plates and scatter with the orange segments and sliced shallot. Drizzle with the chilli orange dressing and top with the grilled mackerel.
PER SERVING
412 kcalories, protein 30g, carbohydrate 18g, fat 25 g, saturated fat 5g, fibre 3g, sugar 17g, salt 0.32 g
Recipe from Good Food magazine, April 2010.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/412626/
http://www.bbcgoodfood.com/recipes/412626/
Your binder
Sign up or sign in to receive a £40 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
Ingredients
- 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 mix
- 1 shallot , thinly sliced
In association with Ocado
Need to buy ingredients?
Let Ocado deliver what you need for this recipe, right to your kitchen table.
Search Good Food
This speedy, low-fat recipe means you can enjoy creamy cheesecake without the guilt
63
ratings
Advertisement
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 - 25 mins
Cook 4 mins
Super healthy
Ingredients
- 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 mix
- 1 shallot , thinly sliced
PER SERVING
412 kcalories, protein 30g, carbohydrate 18g, fat 25 g, saturated fat 5g, fibre 3g, sugar 17g, salt 0.32 g
Advertisement
Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Latest comments and suggestions
18 March 2010
Lesleyk rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
23 September 2010
MarieAntoinette rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
05 August 2011
nomadic rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.