Jamie Oliver

Griddled mackerel with a courgette and bean salad

With fresh mint and a gorgeous chilli kick

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Griddled mackerel with a courgette and bean salad

Serves 2
Cooks In15 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    700
    35%
  • Fat
    41.0g
    59%
  • Saturates
    7.7g
    39%
  • Protein
    48.3g
    107%
  • Carbs
    28.6g
    11%
  • Sugar
    6.5g
    7%

Of an adult's reference intake

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

Nutrition per serving
  • Calories
    700
    35%
  • Fat
    41.0g
    59%
  • Saturates
    7.7g
    39%
  • Protein
    48.3g
    107%
  • Carbs
    28.6g
    11%
  • Sugar
    6.5g
    7%

Of an adult's reference intake

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

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Ingredients

  • 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
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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.

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