Mackerel on a wooden board with a tomato and quinoa salad

Mighty mackerel

With mixed tomato & quinoa salad

Mackerel on a wooden board with a tomato and quinoa salad

15 mins

Super easy

serves 4

About the recipe

This mackerel is mighty because it's really nutritious, tasty and ready in just 15 minutes.


nutrition per serving

431

Calories


11.7g

Fat


1.8g

Saturates


13.7g

Sugars


0.8g

Salt


30g

Protein


48.2g

Carbs


7.9g

Fibre


of an adult’s reference intake


Recipe From

Jamie's 15-Minute Meals

Jamie's 15-Minute Meals

By Jamie Oliver

Ingredients

SALAD

1 mug (300g) of quinoa

½ a lemon

800g ripe mixed-colour tomatoes

1 fresh red chilli

extra virgin olive oil

1 tablespoon balsamic vinegar

MACKEREL

4 x 200g whole mackerel, scaled, gutted (ask your fishmonger), from sustainable sources

1 heaped teaspoon ground coriander

olive oil

2 sprigs of 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

Method

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

START COOKING

  1. Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of sea salt and the lemon half, then pop the lid on and stir every now and again.
  2. On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone. Rub all over with salt, black pepper and the ground coriander, then put into the large frying pan with 1 tablespoon of olive oil.
  3. Slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the chilli.
  4. 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).
  5. 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.
  6. Drizzle with 2 tablespoons of extra virgin olive oil and the balsamic, and a pinch of salt and pepper. Lay the crispy fish on top.
  7. Mix the yoghurt and horseradish together and dollop it over the fish. Pick over the basil leaves and serve.

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