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

• Cooking Time Prep 15 mins
  Cook 4 mins - 6 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  466

• Protein

  30g

• Carbs

  10g

• Fat

  34g

• Saturates

  6g

• Fibre

  3g

• Sugar

  10g

• Salt

  1.3g

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)

Directions

1. 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.
2. 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.

Categories: All Christmas, Fruit