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Grilled mackerel with orange and basil-dressed pepper salad

Name: Grilled mackerel with orange and basil-dressed pepper salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: Serves 4
Cuisine: British recipes
Ingredients: 3 peppers (mix of yellow and red); 8 mackerel fillets; 3 oranges; Small bunch of fresh parsley; 10g rocket; 40g toasted pine nuts; Olive oil; Bunch of fresh basil

Published: 10 Sep 15
Updated: 18 Mar 24

Omega 3-rich fresh mackerel pairs perfectly with zingy orange and sweet peppers in this 20-minute salad, that’s easy on your pocket too.

Mackerel is a wonderfully versatile and inexpensive ingredient; find out more ways to use this oily fish.

Easy
August 2015

Test kitchen approved

Serves 4
Hands-on time 30 min

Omega 3-rich fresh mackerel pairs perfectly with zingy orange and sweet peppers in this 20-minute salad, that’s easy on your pocket too.

Mackerel is a wonderfully versatile and inexpensive ingredient; find out more ways to use this oily fish.

Dairy-free recipes

Nutrition: per serving

Calories: 620kcals
Fat: 42.8g (7.1g saturated)
Protein: 32.8g protein
Carbohydrates: 22.2g (21.6g sugars)
Fibre: 6.5g
Salt: 0.3g

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Ingredients

3 peppers (mix of yellow and red)
8 mackerel fillets
3 oranges
Small bunch of fresh parsley
10g rocket
40g toasted pine nuts
Olive oil
Bunch of fresh basil

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Method

Heat the grill to medium. Deseed the peppers, then slice into strips. Pin-bone the mackerel fillets. Put the peppers and mackerel on a grill pan, skin-side up, and brush with olive oil. Grill for 10-13 minutes until the fish is cooked through, then remove the fish. Grill the peppers for 3-5 minutes more until charred.
Meanwhile, zest the oranges into a bowl. Peel and segment the oranges, reserve 6 segments, then add the rest and any juice to the bowl. Chop the parsley and add to the bowl with rocket, toasted pine nuts, 1 tbsp olive oil and the peppers.
Make the basil dressing by whizzing the reserved orange segments in a mini food processor with a the basil, 3 tbsp olive oil and salt and pepper.