Grilled mackerel with harissa and coriander couscous
Grilled mackerel with harissa & coriander couscous
Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish
- Prep: 20 mins
Cook: 15 mins - Serves 4
- Easy
Ingredients
- 4 small whole mackerel, gutted and filleted
- 3 tbsp extra-virgin olive oil
- grated zest and juice 1 lime, plus wedges to serve
- 1 bunch spring onions, finely sliced
- 2 tbsp harissa paste (more depending on taste)
- 140g couscous
- 500ml hot vegetable stock
- 3 tbsp chopped coriander, plus sprigs to serve
Buying mackerel
Mackerel are best bought whole and
filleted to order so you can tell just
how fresh they are. This oil-rich fish is in plentiful supply and is
an excellent source of omega-3 fatty acids,
essential for brain development and
reducing the risk of strokes. When buying,
look out for line-caught fish, which is a
selective method of capture and more
environmentally friendly. Mackerel is a
good choice in winter as it is in season
and at its best with rich, meaty flesh.
Method
-
Brush each fillet 2-3 times with a little of the olive oil and rub with the lime zest. Season and sprinkle with half the lime juice then marinate for 5 mins.
-
Heat the remaining olive oil in a large pan. Add half the onions and harissa, and stir over a medium heat for 2-3 mins. Stir in the couscous and toss to coat with the harissa. Add the hot stock, cover and remove from the heat. Stand for 5 mins, fluff with a fork and stir in the remaining spring onions, coriander, lime juice and some seasoning. Heat the grill.
-
Grill the mackerel for 3-4 mins on each side or until the flesh is opaque. Divide the couscous between 4 plates and slide a fillet on top. Serve with lime wedges.
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