Crispy-skinned mackerel with Asian-inspired dressing

Crispy Skinned Mackerel with Asian Dressing

Serves 4

  • 1 mug basmati rice

  • sea salt

  • freshly ground black pepper

  • 4 x 170 g mackerel, from sustainable sources, ask your fishmonger, skin on, butterflied and pin-boned

  • 1 lemon

  • 1 spring onion, trimmed and finely sliced

  • 2 sprigs of fresh coriander, leaves picked and chopped

  • 2 sprigs of fresh mint, leaves picked

  • 1 fresh red chilli, finely sliced, optional

  • For the sauce

  • 1 clove garlic, peeled

  • 1 cm piece fresh ginger

  • 1 spring onion, trimmed

  • 1 fresh red chilli

  • 2 limes

  • 2 sprigs of coriander, leaves picked

  • 4 tablespoons sesame oil

  • 4 tablespoons soy sauce

  • 2 teaspoons runny honey

  • extra virgin olive oil

Put a griddle pan on a high heat to get really hot. Add the rice to a pan with 2 mugs of boiling water and a pinch of salt. Bring to the boil on a high heat then turn the heat down to low, cover and leave for 7 to 8 minutes.



Once the griddle is screaming hot, add the mackerel skin-side down (you may need to do this in batches). Use a fish slice to press the fish onto the pan. Sprinkle with a pinch of salt and pepper and finely grate over the zest of a lemon. Reduce to a medium-high heat and cook for about 8 minutes in total.



Meanwhile, make your sauce. Use a fine grater to carefully grate the garlic, ginger, spring onion and chilli into a small bowl. Grate in the lime zest and mix, you should have a lovely slurry. Tear in the coriander leaves, add the sesame oil, soy sauce, honey and squeeze in the juice of the limes. Finish with a good lug of extra virgin olive oil then have a taste – you want to have a balance between sweet, sour, heat and fragrance.



Check the mackerel, they should be lovely and dark on the skin side so carefully flip them over to finish cooking for a final few seconds. Check your rice; all of the water should have been absorbed. Divide the rice between your plates, top each portion with a piece of mackerel then drizzle over some of that gorgeous sauce. Scatter over the spring onion, mint, coriander and chilli, if using.

Nutritional Information

Crispy-skinned mackerel with Asian-inspired dressing

With fluffy basmati rice and herby chilli sprinkles

0 foodies cooked this
Mackerel is incredibly versatile and extremely good for you – I love it in this sweet, spicy sauce
Serves 4
25m
Not too tricky
Method

Mackerel is part of the same family as tuna. We've come to depend so heavily on tuna that it's now under a huge amount of pressure – this really is the time to turn to mackerel as an alternative. It's widely available in our waters and way down the food chain so we need to be buying and selling more of it, and learning how to cook and enjoy it. I like to treat mackerel more like a steak, and give it flavour and attitude to make it sing. It is so delicious, incredibly versatile and extremely good for you.

Put a griddle pan on a high heat to get really hot. Add the rice to a pan with 2 mugs of boiling water and a pinch of salt. Bring to the boil on a high heat then turn the heat down to low, cover and leave for 7 to 8 minutes.

Once the griddle is screaming hot, add the mackerel skin-side down (you may need to do this in batches). Use a fish slice to press the fish onto the pan. Sprinkle with a pinch of salt and pepper and finely grate over the zest of a lemon. Reduce to a medium-high heat and cook for about 8 minutes in total.

Meanwhile, make your sauce. Use a fine grater to carefully grate the garlic, ginger, spring onion and chilli into a small bowl. Grate in the lime zest and mix, you should have a lovely slurry. Tear in the coriander leaves, add the sesame oil, soy sauce, honey and squeeze in the juice of the limes. Finish with a good lug of extra virgin olive oil then have a taste – you want to have a balance between sweet, sour, heat and fragrance.

Check the mackerel, they should be lovely and dark on the skin side so carefully flip them over to finish cooking for a final few seconds. Check your rice; all of the water should have been absorbed. Divide the rice between your plates, top each portion with a piece of mackerel then drizzle over some of that gorgeous sauce. Scatter over the spring onion, mint, coriander and chilli, if using.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 758
    38%
  • Carbs 74.5g
    29%
  • Sugar 5.5g 6%
  • Fat 34.2g 49%
  • Saturates 6.3g 32%
  • Protein 36.4g 81%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 mug basmati rice

  • sea salt

  • freshly ground black pepper

  • 4 x 170 g mackerel, from sustainable sources, ask your fishmonger, skin on, butterflied and pin-boned

  • 1 lemon

  • 1 spring onion, trimmed and finely sliced

  • 2 sprigs of fresh coriander, leaves picked and chopped

  • 2 sprigs of fresh mint, leaves picked

  • 1 fresh red chilli, finely sliced, optional

  • For the sauce

  • 1 clove garlic, peeled

  • 1 cm piece fresh ginger

  • 1 spring onion, trimmed

  • 1 fresh red chilli

  • 2 limes

  • 2 sprigs of coriander, leaves picked

  • 4 tablespoons sesame oil

  • 4 tablespoons soy sauce

  • 2 teaspoons runny honey

  • extra virgin olive oil