Mighty mackerel with mixed tomato & quinoa salad

Mackerel Salad

Serves 4

  • For the salad

  • 1 mug (300g) quinoa

  • ½ lemon

  • 800 g ripe mixed-colour tomatoes

  • 1 fresh red chilli

  • 2 tablespoons extra virgin olive oil

  • 1 tablespoon balsamic vinegar

  • For the mackerel

  • 4 x 200 g whole mackerel, scaled and gutted, from sustainable sources, ask your fishmonger

  • 1 heaped teaspoon ground coriander

  • olive oil

  • 2 sprigs fresh rosemary

  • 2 cloves of garlic

  • To serve

  • 2 heaped tablespoons fat-free natural yoghurt

  • 2 heaped teaspoons jarred grated horseradish

  • a couple of sprigs of fresh basil

Ingredients out • Kettle boiled • Medium lidded pan, medium heat • Large frying pan, high heat



START COOKING

Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of salt and the lemon half, then pop the lid on and stir every now and again • On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone • Rub all over with salt, pepper and the ground coriander, then put into the large frying pan with 1 tablespoon of olive oil



Slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the chilli • Strip the rosemary leaves over the fish, then crush and add the whole garlic cloves • Turn the fish when golden (roughly 4 to 5 minutes on each side)



When the quinoa is cooked (after roughly 10 minutes), drain it and use tongs to squeeze over the lemon juice, then spoon the quinoa into the centre of the tomatoes • Drizzle with the extra virgin olive oil and balsamic, and a pinch of salt and pepper • Lay the crispy fish on top • Mix the yoghurt and horseradish together and dollop it over the fish • Pick over the basil leaves and serve

Nutritional Information

Mighty mackerel with mixed tomato & quinoa salad

With a delicious dollop of horseradish-spiked yoghurt

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This mackerel is mighty because it's really nutritious, tasty and ready in just 15 minutes
Serves 4
15m
Super easy
Method

Ingredients out • Kettle boiled • Medium lidded pan, medium heat • Large frying pan, high heat

START COOKING
Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of salt and the lemon half, then pop the lid on and stir every now and again • On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone • Rub all over with salt, pepper and the ground coriander, then put into the large frying pan with 1 tablespoon of olive oil

Slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the chilli • Strip the rosemary leaves over the fish, then crush and add the whole garlic cloves • Turn the fish when golden (roughly 4 to 5 minutes on each side)

When the quinoa is cooked (after roughly 10 minutes), drain it and use tongs to squeeze over the lemon juice, then spoon the quinoa into the centre of the tomatoes • Drizzle with the extra virgin olive oil and balsamic, and a pinch of salt and pepper • Lay the crispy fish on top • Mix the yoghurt and horseradish together and dollop it over the fish • Pick over the basil leaves and serve

Nutritional Information Amount per serving:
  • Calories 431 22%
  • Carbs 48.2g 21%
  • Sugar 13.7g 15%
  • Fat 11.7g 17%
  • Saturates 1.8g 9%
  • Protein 30g 67%
Of an adult's reference intake

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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