Charred Chermoula Mackerel with a Citrus and Olive Salad
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.
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