Jamie Oliver's Crispy-skinned mackerel with Asian-inspired dressing
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 419.3
- Total Fat: 29.5 g
- Cholesterol: 90.1 mg
- Sodium: 1,043.9 mg
- Total Carbs: 10.4 g
- Dietary Fiber: 2.4 g
- Protein: 30.3 g
View full nutritional breakdown of Jamie Oliver's Crispy-skinned mackerel with Asian-inspired dressing calories by ingredient
Introduction
Mackerel is part of the same family as tuna. We've come to depend so heavily on tuna that it's now under a huge amount of pressure � this really is the time to turn to mackerel as an alternative. It's widely available in our waters and way down the food chain so we need to be buying and selling more of it, and learning how to cook and enjoy it. I like to treat mackerel more like a steak, and give it flavour and attitude to make it sing. It is so delicious, incredibly versatile and extremely good for you.� Jamie Oliver
Photography � David Loftus Mackerel is part of the same family as tuna. We've come to depend so heavily on tuna that it's now under a huge amount of pressure � this really is the time to turn to mackerel as an alternative. It's widely available in our waters and way down the food chain so we need to be buying and selling more of it, and learning how to cook and enjoy it. I like to treat mackerel more like a steak, and give it flavour and attitude to make it sing. It is so delicious, incredibly versatile and extremely good for you.
� Jamie Oliver
Photography � David Loftus
Number of Servings: 4
Ingredients
-
sea salt
freshly ground black pepper
4 x 170 g mackerel, from sustainable sources, ask your fishmonger, skin on, butterflied and pin-boned
1 lemon
1 spring onion, trimmed and finely sliced
2 sprigs of fresh coriander, leaves picked and chopped
2 sprigs of fresh mint, leaves picked
1 fresh red chilli, finely sliced, optional
For the sauce
1 clove garlic, peeled
1 cm piece fresh ginger
1 spring onion, trimmed
1 fresh red chilli
2 limes
2 sprigs of coriander, leaves picked
4 tablespoons sesame oil
4 tablespoons soy sauce
2 teaspoons runny honey
extra virgin olive oil
Tips
Jamie recommends serving this with plain rice
Directions
Method
1. Put a griddle pan on a high heat to get really hot. Once the griddle is screaming hot, add the mackerel skin-side down (you may need to do this in batches). Use a fish slice to press the fish onto the pan. Sprinkle with a pinch of salt and pepper and finely grate over the zest of a lemon. Reduce to a medium-high heat and cook for about 8 minutes in total.
2 Meanwhile, make your sauce. Use a fine grater to carefully grate the garlic, ginger, spring onion and chilli into a small bowl. Grate in the lime zest and mix, you should have a lovely slurry. Tear in the coriander leaves, add the sesame oil, soy sauce, honey and squeeze in the juice of the limes. Finish with a good lug of extra virgin olive oil then have a taste � you want to have a balance between sweet, sour, heat and fragrance.
3. Check the mackerel, they should be lovely and dark on the skin side so carefully flip them over to finish cooking for a final few seconds. Plate up 1 piece of mackerel per person then drizzle over some of that gorgeous sauce. Scatter over the spring onion, mint, coriander and chilli, if using.
Serving Size: Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user CHULYER.
1. Put a griddle pan on a high heat to get really hot. Once the griddle is screaming hot, add the mackerel skin-side down (you may need to do this in batches). Use a fish slice to press the fish onto the pan. Sprinkle with a pinch of salt and pepper and finely grate over the zest of a lemon. Reduce to a medium-high heat and cook for about 8 minutes in total.
2 Meanwhile, make your sauce. Use a fine grater to carefully grate the garlic, ginger, spring onion and chilli into a small bowl. Grate in the lime zest and mix, you should have a lovely slurry. Tear in the coriander leaves, add the sesame oil, soy sauce, honey and squeeze in the juice of the limes. Finish with a good lug of extra virgin olive oil then have a taste � you want to have a balance between sweet, sour, heat and fragrance.
3. Check the mackerel, they should be lovely and dark on the skin side so carefully flip them over to finish cooking for a final few seconds. Plate up 1 piece of mackerel per person then drizzle over some of that gorgeous sauce. Scatter over the spring onion, mint, coriander and chilli, if using.
Serving Size: Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user CHULYER.