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
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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

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 431
    22%
  • Carbs 48.2g
    19%
  • 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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  • 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