Grilled mackerel with orange, chilli & watercress salad

Grilled mackerel with orange, chilli & watercress salad

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(5 ratings)

Prep: 20 mins - 25 mins Cook: 4 mins


Serves 4
Packed with omega-3 and vitamin C, this salad couldn't get much healthier - or tastier

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal412
  • fat25g
  • saturates5g
  • carbs18g
  • sugars17g
  • fibre3g
  • protein30g
  • salt0.32g


  • 1 tsp black peppercorns
  • 1 tsp coriander seeds
    Coriander seed

    Coriander seed

    kor-ee-and-er seed

    The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

  • 4 oranges



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

  • 1 red chilli, deseeded, finely chopped
  • 8 fresh mackerel fillets


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

  • 1 tsp wholegrain mustard
  • 1 tbsp clear honey



    Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

  • 120g bag watercress, spinach and rocket salad mix



    With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…

  • 1 shallot, thinly sliced



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


  1. 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.

  2. 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.

  3. 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.

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Comments, questions and tips

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25th Jun, 2014
This is an excellent, quick and healthy summer meal. My husband and I love it. Goes well with some quinoa for an extra protein boost.
30th Oct, 2012
Fantastic salad. Especially if you bbq the mackeal. Roll on next Spring/Summer! Yummy. The orange cuts through the richness of the mackeral.
30th Oct, 2012
Fantastic salad, especially when you bbq the mackeral! Roll on next spring/Summer yummy! Tho orange cuts the richness of the mackeral.
11th Aug, 2012
We barbequed our fresh mackeral and it was a lovely combination with the coriander seeds n pepper crushed. The orange and honey with chilli dressing for the salad and we drizzled some on the fish too,yummy! Will do this again. I cannot imagine the recipe being very nice with cooked smoked mackeral, the flavour isnt the same at all?!
5th Aug, 2011
I also used smoked fillets, and white radish instead of shallots. Very nice.
anji444's picture
23rd Sep, 2010
Absolutely delicious. I couldn't get fresh mackerel so I used smoked fillets.
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