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Mighty mackerel
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Total Time:
15 minutes
Quick and delicious mackerel packed with nutrients, ready in 15 minutes.
Ingredients:
  • olive oil
  • 1 mug (300g) of quinoa
  • ½ a lemon
  • 800 g ripe mixed-colour tomatoes
  • 1 fresh red chilli
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 4 x 200 g whole mackerel scaled, gutted (ask your fishmonger), from sustainable sources, ask your fishmonger
  • 1 heaped teaspoon ground coriander
  • 2 sprigs of fresh rosemary
  • 2 cloves of garlic
  • 2 heaped tablespoons fat-free natural yoghurt
  • 2 heaped teaspoons jarred grated horseradish
  • a couple of sprigs of fresh basil
Instructions:
  • Prepare the quinoa: In a medium lidded pan over medium heat, combine 1 mug of quinoa, 2 mugs of boiling water, a pinch of sea salt, and the lemon half. Stir occasionally, cover with a lid, and let it cook. Prepare the mackerel: Score the mackerel on both sides, season with salt, black pepper, and ground coriander. Heat 1 tablespoon of olive oil in a large frying pan over high heat. Cook the mackerel for about 4 to 5 minutes on each side until golden. Assemble the dish: Slice the tomatoes and arrange on a board, sprinkle with sliced chili. Strip rosemary leaves over the fish, add whole garlic cloves. Once the quinoa is cooked (around 10 minutes), drain and mix with lemon juice. Spoon quinoa onto the tomatoes. Drizzle with 2 tablespoons of olive oil, balsamic, salt, and pepper. Place the cooked mackerel on top. Finish and serve: Combine yogurt and horseradish, dollop over the fish. Add basil leaves before serving. Enjoy your meal!

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