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

Nutrition per serving

  • kcal 466
  • fat 34g
  • saturates 6g
  • carbs 10g
  • sugars 10g
  • fibre 3g
  • protein 30g
  • salt 1.3g

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.
MPU 2

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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