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Pan-fried mackerel with orange salsa

Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce

  • Prep: 15 mins
    Cook: 6 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 466
  • Carbohydrates 10
  • Saturated Fat 6
  • Sugar 10
  • Protein 30
  • Fat 34
  • Fibre 3
  • Salt 1.3

Nutrition per serving

  • Calories 466
  • Carbohydrates 10
  • Saturated Fat 6
  • Sugar 10
  • Protein 30
  • Fat 34
  • Fibre 3
  • Salt 1.3

Ingredients

  • 4 boneless mackerel fillets (about 75g/2½ oz each), thawed if frozen
  • ½ tsp smoked paprika (see tips below)
  • 2 oranges, segmented (see tips below)
  • 1 large shallot, very finely sliced
  • 50g pitted black kalamata olives, roughly chopped
  • ½ x 20g pack flat-leaf parsley, chopped
  • 1 tbsp olive oil
  • new potatoes and green beans, to serve (optional)

Tip

Tip
If you can’t find smoked paprika, use a small pinch of mild chilli powder instead.

Tip
To segment oranges: sit orange on a chopping board, slice off the top and bottom, then cut in downward strokes to remove all the peel and pith. Cut each segment free by slicing between the membranes.

Method

  1. Rub the fillets on both sides with the paprika and a little salt, then set aside. Mix the orange segments with the shallot, olives, parsley and a good grinding of black pepper.

  2. Heat the oil in a large frying pan and fry the mackerel on both sides for 2-3 mins. Serve with the salsa and some new potatoes and green beans, if you like.

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