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Grilled mackerel with harissa & coriander couscous

Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish

  • Prep: 20 mins
    Cook: 15 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 502
  • Carbohydrates 21
  • Saturated Fat 6
  • Sugar 3
  • Protein 31
  • Fat 33
  • Fibre 1
  • Salt 0.65

Nutrition per serving

  • Calories 502
  • Carbohydrates 21
  • Saturated Fat 6
  • Sugar 3
  • Protein 31
  • Fat 33
  • Fibre 1
  • Salt 0.65

Ingredients

  • 4 small whole mackerel, gutted and filleted
  • 3 tbsp extra-virgin olive oil
  • grated zest and juice 1 lime, plus wedges to serve
  • 1 bunch spring onions, finely sliced
  • 2 tbsp harissa paste (more depending on taste)
  • 140g couscous
  • 500ml hot vegetable stock
  • 3 tbsp chopped coriander, plus sprigs to serve

Tip

Buying mackerel
Mackerel are best bought whole and filleted to order so you can tell just how fresh they are. This oil-rich fish is in plentiful supply and is an excellent source of omega-3 fatty acids, essential for brain development and reducing the risk of strokes. When buying, look out for line-caught fish, which is a selective method of capture and more environmentally friendly. Mackerel is a good choice in winter as it is in season and at its best with rich, meaty flesh.

Method

  1. Brush each fillet 2-3 times with a little of the olive oil and rub with the lime zest. Season and sprinkle with half the lime juice then marinate for 5 mins.

  2. Heat the remaining olive oil in a large pan. Add half the onions and harissa, and stir over a medium heat for 2-3 mins. Stir in the couscous and toss to coat with the harissa. Add the hot stock, cover and remove from the heat. Stand for 5 mins, fluff with a fork and stir in the remaining spring onions, coriander, lime juice and some seasoning. Heat the grill.

  3. Grill the mackerel for 3-4 mins on each side or until the flesh is opaque. Divide the couscous between 4 plates and slide a fillet on top. Serve with lime wedges.

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