Pan-fried mackerel with orange salsa

Pan-fried mackerel with orange salsa

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(2 ratings)

Prep: 15 mins Cook: 4 mins - 6 mins

Easy

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: per serving

  • kcal466
  • fat34g
  • saturates6g
  • carbs10g
  • sugars10g
  • fibre3g
  • protein30g
  • salt1.3g
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Ingredients

  • 4 boneless mackerel fillets (about 75g/2½ oz each), thawed if frozen

    Mackerel

    Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

  • ½ tsp smoked paprika (see tips below)
  • 2 orange, segmented (see tips below)

    Orange

    or-ange

    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

  • 1 large shallot, very finely sliced

    Shallot

    shal-lot

    Related to the onion (as opposed to being a younger version of it), shallots grow in clusters at…

  • 50g pitted black kalamata olive, roughly chopped
  • ½ x 20g pack flat-leaf parsley, chopped
  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • new potatoes and green beans, to serve (optional)

    New potatoes

    n-ew po-tate-oes

    New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

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.

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Comments, questions and tips

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Comments (2)

farzbuen's picture
5

Waow! A mariage made in heaven. I did not try potato with it but mixed the orange+olives+onion salsa with a coucous+dried roast veg mix and added freshmint to the chopped parsley and it was wonderful!

wilbert09's picture
5

I loved this dish,light fresh and easy to make.

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