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.
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
- 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.
- 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.
- 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 2 tablespoons of extra virgin olive oil and the 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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