Jamie Oliver

Mighty mackerel with mixed tomato & quinoa salad

With a delicious dollop of horseradish-spiked yoghurt

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Mighty mackerel with mixed tomato & quinoa salad

Serves 4
Cooks In15 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    431
    22%
  • Fat
    11.7g
    17%
  • Saturates
    1.8g
    9%
  • Protein
    30g
    67%
  • Carbs
    48.2g
    19%
  • Sugar
    13.7g
    15%

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

Jamie's 15-Minute Meals
Recipe From

Jamie's 15-Minute Meals

Nutrition per serving
  • Calories
    431
    22%
  • Fat
    11.7g
    17%
  • Saturates
    1.8g
    9%
  • Protein
    30g
    67%
  • Carbs
    48.2g
    19%
  • Sugar
    13.7g
    15%

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

  • 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
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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

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