Name: Herby mackerel
Prep time: 35 minutes (20 if using fillets)
Cook time: 10 minutes
Yield: 4
Ingredients: 4 small mackerel (about 90g each); 1 slice soya and linseed bread (any wholemeal bread is fine); 1 tbsp chopped parsley; 1 tbsp chopped fresh coriander; finely grated zest 1 lemon and 1 orange; half tsp ground cumin; half tsp ground coriander; pinch chilli flakes; half tsp olive oil; 100ml fish, vegetable or chicken stock; For the tomato salad:; 6–8 medium-sized tomatoes, sliced (500g); half medium red onion, very thinly sliced; 1 tbsp each chopped parsley and coriander; juice 1 lemon or half orange; freshly ground black pepper; 120g rocket

With an abundance of herbs and citrus flavours, this is the perfect al fresco dish and tastes great served with a fresh tomato salad.

Serves

Prep

35 minutes (20 if using fillets)

Cook

10 minutes

Nutritional Information:

Each 321g serving contains (includes serving suggestion)

KCal: 280
Carbs: 9.8g
Fibre: 3.5g
Protein: 19.6g
Fat: 17.2g
(Medium)
Saturates: 3.6g
(Low)
Sugars: 5.3g
(Low)
Salt: 0.5g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

4 small mackerel (about 90g each)
1 slice soya and linseed bread (any wholemeal bread is fine)
1 tbsp chopped parsley
1 tbsp chopped fresh coriander
finely grated zest 1 lemon and 1 orange
half tsp ground cumin
half tsp ground coriander
pinch chilli flakes
half tsp olive oil
100ml fish, vegetable or chicken stock
For the tomato salad:
6–8 medium-sized tomatoes, sliced (500g)
half medium red onion, very thinly sliced
1 tbsp each chopped parsley and coriander
juice 1 lemon or half orange
freshly ground black pepper
120g rocket

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Method

Step 1

Preheat the oven to 200ºC/gas 6.

Step 2

Remove the heads from the mackerel, split along the belly and remove the guts. Wash thoroughly and pat dry with kitchen paper.

Step 3

Open out each fish so that it lies skin-side up and press firmly along the length to loosen the back bone. Carefully, lift the bone from the flesh then cut off at the tail end leaving the tail intact. Rinse and dry.

Step 4

In a food-processor, pulse the bread with the parsley, fresh coriander, zests, cumin, ground coriander, chilli flakes and olive oil until it forms fine crumbs.

Step 5

Arrange the mackerel flesh side up in a large baking dish and sprinkle with the breadcrumbs. Pour the stock around the mackerel but not over.

Step 6

Cook for 8-10 minutes until the fish is opaque. Meanwhile, combine all the salad ingredients.

Step 7

Serve the mackerel with any juices from the baking dish, the salad and rocket leaves.

Recipe tips

Mackerel fillets work just as well if you don’t like dealing with the whole fish.
Other fish fillets such as river cobbler, cod, tilapia or trout are great with this herby crust.