Griddled mackerel with a courgette & bean salad

Grilled Mackerel with a Courgette and Bean Salad

Serves 2

  • 3 courgettes

  • 400 g tinned black-eyed beans, drained

  • 1 fresh red chilli, deseeded and finely chopped

  • 1 small bunch fresh mint, leaves picked and chopped

  • 4 fresh mackerel fillets, from sustainable sources, ask your fishmonger

  • extra virgin olive oil

  • sea salt

  • extra virgin olive oil

  • 1 lemon , halved

Place a griddle pan on a high heat to get it smoking hot. Using a speed peeler, slice your courgettes lengthways into lovely thin ribbons.



Griddle your courgette slices until softened and lightly charred. You can do this in batches if your pan's not big enough to hold them all in one go. As they are so thin, don't worry about turning them over. Place in a bowl and add the drained beans, the chilli and mint.



Rub your mackerel fillets with a little extra virgin olive oil, then season with salt and pepper. Griddle them, skin side down, for 3 minutes until the skin is golden and crispy. Turn them over and cook for another 2 minutes.



Dress the courgettes and beans with the juice of 1 lemon half, a good lug of extra virgin olive oil and some salt and pepper. Toss to coat everything in the dressing.



Serve the mackerel fillets with a pile of the salad and a wedge of lemon to squeeze over the top.



Tip: Try to find some yellow courgettes – they'll look lovely alongside the green ones.

Nutritional Information

Griddled mackerel with a courgette & bean salad

With fresh mint and a gorgeous chilli kick

0 foodies cooked this
This delicious, colourful mackerel salad has summer written all over it
Serves 2
15m
Super easy
Method

A robust and tasty summer supper.

Place a griddle pan on a high heat to get it smoking hot. Using a speed peeler, slice your courgettes lengthways into lovely thin ribbons.

Griddle your courgette slices until softened and lightly charred. You can do this in batches if your pan's not big enough to hold them all in one go. As they are so thin, don't worry about turning them over. Place in a bowl and add the drained beans, the chilli and mint.

Rub your mackerel fillets with a little extra virgin olive oil, then season with salt and pepper. Griddle them, skin side down, for 3 minutes until the skin is golden and crispy. Turn them over and cook for another 2 minutes.

Dress the courgettes and beans with the juice of 1 lemon half, a good lug of extra virgin olive oil and some salt and pepper. Toss to coat everything in the dressing.

Serve the mackerel fillets with a pile of the salad and a wedge of lemon to squeeze over the top.

Tip: Try to find some yellow courgettes – they'll look lovely alongside the green ones.

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 700 35%
  • Carbs 28.6g 12%
  • Sugar 6.5g 7%
  • Fat 41.0g 59%
  • Saturates 7.7g 39%
  • Protein 48.3g 107%
Of an adult woman's guideline daily amount

BUYING SUSTAINABLY SOURCED FISH

Close

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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