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Pan-fried mackerel with orange salsa

Pan-fried mackerel with orange salsa

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  • Preparation and cooking time
    • Prep:
    • Cook: -
  • 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: per serving
HighlightNutrientUnit
low inkcal466
fat34g
saturates6g
carbs10g
sugars10g
fibre3g
protein30g
low insalt1.3g
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Ingredients

Method

  • STEP 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.

  • STEP 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 TIPS
TIP

If you can’t find smoked paprika, use a small pinch of mild chilli powder instead.

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.

Goes well with

Recipe from Good Food magazine, April 2012

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A star rating of 5 out of 5.5 ratings
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