Pan-fried mackerel with orange salsa
Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce
- Prep: 15 mins
Cook: 6 mins
- Serves 2
- Easy
Ingredients
- 4 boneless mackerel fillets (about 75g/2½ oz each), thawed if frozen
- ½ tsp smoked paprika (see tips below)
- 2 oranges, segmented (see tips below)
- 1 large shallot, very finely sliced
- 50g pitted black kalamata olives, roughly chopped
- ½ x 20g pack flat-leaf parsley, chopped
- 1 tbsp olive oil
- new potatoes and green beans, to serve (optional)
Tip
If you can’t find smoked paprika, use a
small pinch of mild chilli powder instead.
Tip
To segment oranges: sit orange on
a chopping board, slice off the top and
bottom, then cut in downward strokes
to remove all the peel and pith. Cut
each segment free by slicing between
the membranes.
Method
-
Rub the fillets on both sides with
the paprika and a little salt, then set
aside. Mix the orange segments with
the shallot, olives, parsley and a good
grinding of black pepper.
-
Heat the oil in a large frying pan and fry
the mackerel on both sides for 2-3 mins.
Serve with the salsa and some new
potatoes and green beans, if you like.
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