Tuesday 19 May 2015

Mighty mackerel with mixed tomato & quinoa salad

Mighty mackerel with mixed tomato & quinoa salad

With a delicious dollop of horseradish-spiked yoghurt

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

Serves 4
Super easy

  • For the salad

  • 1 mug (300g) quinoa
  • ½ lemon
  • 800 g ripe mixed-colour tomatoes
  • 1 fresh red chilli
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • For the mackerel

  • 4 x 200 g whole mackerel, scaled and gutted, from sustainable sources, ask your fishmonger
  • 1 heaped teaspoon ground coriander
  • olive oil
  • 2 sprigs 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

    Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of 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, 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 the extra virgin olive oil and 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.

    Nutritional Information Amount per serving:
    • Calories 431
    • Carbs 48.2g
    • Sugar 13.7g
    • Fat 11.7g
    • Saturates 1.8g
    • Protein 30g

    Of an adult's reference intake


    Post a Comment