Name: Herby mackerel
Prep time: 35 minutes (20 if using fillets)
Cook time: 10 minutes
Yield: 4
Ingredients: 4 small mackerel (about 90g each); 1 slice soya and linseed bread (any wholemeal bread is fine); 1 tbsp chopped parsley; 1 tbsp chopped fresh coriander; finely grated zest 1 lemon and 1 orange; half tsp ground cumin; half tsp ground coriander; pinch chilli flakes; half tsp olive oil; 100ml fish, vegetable or chicken stock; For the tomato salad:; 6–8 medium-sized tomatoes, sliced (500g); half medium red onion, very thinly sliced; 1 tbsp each chopped parsley and coriander; juice 1 lemon or half orange; freshly ground black pepper; 120g rocket

Guide to the symbols

With an abundance of herbs and citrus flavours, this is the perfect al fresco dish and tastes great served with a fresh tomato salad.

Serves

Prep

35 minutes (20 if using fillets)

Cook

10 minutes

Each 321g serving contains

KCal

280

Carbs

9.8g

Fibre

3.5g

Protein

19.6g

Fat

17.2g

Saturates

3.60g

Sugars

5.3g

Salt

0.50g

Portion Fruit & Veg

Nutritional information explained

What makes a healthy, balanced diet?

Ingredients

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Ingredients

4 small mackerel (about 90g each)

1 slice soya and linseed bread (any wholemeal bread is fine)

1 tbsp chopped parsley

1 tbsp chopped fresh coriander

finely grated zest 1 lemon and 1 orange

half tsp ground cumin

half tsp ground coriander

pinch chilli flakes

half tsp olive oil

100ml fish, vegetable or chicken stock

For the tomato salad:

6–8 medium-sized tomatoes, sliced (500g)

half medium red onion, very thinly sliced

1 tbsp each chopped parsley and coriander

juice 1 lemon or half orange

freshly ground black pepper

120g rocket

Method

Preheat the oven to 200ºC/gas 6.
Remove the heads from the mackerel, split along the belly and remove the guts. Wash thoroughly and pat dry with kitchen paper.
Open out each fish so that it lies skin-side up and press firmly along the length to loosen the back bone. Carefully, lift the bone from the flesh then cut off at the tail end leaving the tail intact. Rinse and dry.
In a food-processor, pulse the bread with the parsley, fresh coriander, zests, cumin, ground coriander, chilli flakes and olive oil until it forms fine crumbs.
Arrange the mackerel flesh side up in a large baking dish and sprinkle with the breadcrumbs. Pour the stock around the mackerel but not over.
Cook for 8-10 minutes until the fish is opaque. Meanwhile, combine all the salad ingredients.
Serve the mackerel with any juices from the baking dish, the salad and rocket leaves.

Chefs tips

Mackerel fillets work just as well if you don’t like dealing with the whole fish.
Other fish fillets such as river cobbler, cod, tilapia or trout are great with this herby crust.