Charred Chermoula Mackerel with a Citrus and Olive Salad

Charred Chermoula Mackerel with a Citrus and Olive Salad

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Exotic spices give pan-fried small, fresh mackerel a lively Moroccan flavour. A refreshing French bean, red pepper, olive and orange salad is the perfect complement.
Servings: 4
Calories: 581
Prep Time 15 minutes
Cook Time 15 minutes

Ingredients
 

  • 4 small mackerel each about 10 oz cleaned
  • 1 tbsp reduced sugar apricot jam
  • juice of 1 lemon
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp paprika
  • 2 tbsp balsamic vinegar
  • salt and freshly ground black pepper

for the salad:

  • 3 1/2 oz French beans trimmed and halved
  • 3 oranges
  • 1 red pepper cored, deseeded and thinly sliced
  • 1 small red onion peeled and cut into thin slivers
  • 1 oz black olives in brine drained
  • juice of 1 lemon
  • juice of 1 orange

Instructions

  • Make 3 - 4 deep diagonal cuts on each side of the mackerel. Mix the jam,
  • lemon juice, spices and vinegar together in a bowl; season. Rub the mixture all over the fish to coat evenly. Leave to marinate for 30 minutes to 1 hour.
  • Meanwhile make the salad. Blanch the French beans in boiling water for 2 minutes, then drain and refresh under cold running water. Cut the peel from the oranges, removing all white pith, then cut into segments. Place in a shallow salad bowl with the beans, red pepper, onion and olives.
  • Mix together the lemon juice and orange juice, season with salt and pepper and pour over the salad. Toss to mix well, cover and set aside.
  • Heat a large, non-stick frying pan until it is very hot. Place the fish in the pan and cook for 5 - 7 minutes on each side, until the surface is charred but the flesh is moist and cooked through. Serve immediately, with the salad.
Calories: 581 kcal
Carbohydrates: 30 g
Protein: 60 g
Fat: 24g
Saturated Fat: 7 g
Cholesterol: 133 mg
Sodium: 365 mg
Potassium: 1640 mg
Fiber: 6 g
Sugar: 19 g
Vitamin A: 1670 IU
Vitamin C: 141 mg
Calcium: 161 mg
Iron: 5 mg
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