600gmackerel fillets(4 fillets or 2 whole mackerel - gutted)
200gtomatoes(chopped)
1red onion(finely sliced)
2handfuls mixed salad leaves(or watercress)
1small handful fresh parsley(chopped)
1tbspolive oil
1lemon(cut into wedges)
Marinade
2chillies
1clovegarlic
2tbspolive oil
1tspsmoked paprika
1tbspred wine vinegar
1tspWorcestershire sauce
½tspground black pepper
Salad Dressing
2tbspsmoked olive oil(extra-virgin is fine if you have no smoked)
1tbspbalsamic vinegar
salt & pepper
Instructions
Roast the Chillies & Garlic (this step is optional - see Notes below)
Preheat the oven to 180C/160CFan.
Prepare the chillies and garlic and place on a roasting tray, along with 1 tablespoon of olive oil. Mix to combine and place into the hot oven to roast for 10 minutes.
Marinate the Mackerel
Remove the chillies and garlic from the oven and place into a food processor, along with the roasting oil which will be full of flavour.
Add the remaining tablespoon of olive oil, along with all the remaining marinade ingredients to the bowl and blitz to a rough paste.
NOTE: you can also use a stick blender or a pestle and mortar to make this marinade too.
Make 3 cuts into onto the skin side of each fillet, this will help the marinade to penetrate into the fish. Take care not to go all the way through the fillet.
Pour the marinade into a flat dish and add the fish to it. Ensure the marinate gets into the cuts, and set aside for 30 minute to 1 hour to marinate.
Prepare the Salad
Meanwhile place the sliced onion in a bowl and cover with boiling water for 10 minutes to soften their sharpness, then drain away the water.
Now place the tomatoes, red onion, salad leaves (or watercress) and parsley into a salad bowl and set aside.
Place all the ingredients for the salad dressing into a jam jar and give it a good shake to combine, then set aside.
Cooking the Mackerel
When ready to cook the mackerel, place a tablespoon of olive oil into a non stick frying pan over a medium high heat.
Place the mackerel fillets into the hot pan, skin side down and cook for 2-3 minutes. Then flip the fillets over and cook for a further 1-2 minutes. The length of the cook will depend on the thickness of the fillets.
Remove the fish from the pan, do not allow it to overcook or it will dry out.
Now, dress the salad and serve it immediately, alongside the pan fried mackerel and a wedge of lemon.
Notes
Roasting the garlic and chillies in the oven really adds depth of flavour to the finished marinade. However, this step is entirely optional. If pushed for time you can add them raw, straight into the marinade.Chilli heat is easily adapted, add more or less chillies to suit your own palette. If you like things really hot then use a hotter variety of chilli.Devilled mackerel can be cooked on the stove, as shown in the recipe instructions. However, you can also cook the fish over hot coals on the BBQ. If you plan to BBQ, ensure you light the BBQ well in advance of cooking and allow time to get the coals white hot and for the flame to have died down. If you put fish over red coals it will only burn.If cooking on BBQ, place the fish over the barbecue coals and cook for 2-3 minutes on each side. The skin will bubble and become very crispy. Once cooked remove the fish immediately.
Nutrition Facts
Pan Fried Mackerel with a Devilled Marinade & Tomato & Red Onion Salad
Amount Per Serving
Calories 814Calories from Fat 477
% Daily Value*
Fat 53g82%
Saturated Fat 11g69%
Polyunsaturated Fat 9g
Monounsaturated Fat 29g
Cholesterol 141mg47%
Sodium 314mg14%
Potassium 1809mg52%
Carbohydrates 21g7%
Fiber 4g17%
Sugar 10g11%
Protein 63g126%
Vitamin A 1519IU30%
Vitamin C 119mg144%
Calcium 124mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
• Please note that the nutrition information provided above is approximate and meant as a guideline only •