Grilled mackerel with harissa & coriander couscous recipe
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Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish
Prep 20 mins
Cook 15 mins
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)
500ml hot vegetable stock
3 tbsp chopped coriander , plus sprigs to serve
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.
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.
Nutrition per serving
502 kcalories, protein 31g, carbohydrate 21g, fat 33 g, saturated fat 6g, fibre 1g, sugar 3g, salt 0.65 g
Recipe from Good Food magazine, February 2011.
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