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Mackerel is rich in omega-3, which improves brain power – that’s why this dish makes such a great lunch for growing kids.
Serves:4

Ingredients

    • 4mackerel, gutted, heads removed, slashed a few timesOlive oil
    • 1 large lemon, cut into wedges

For the dressing:

    • 1tsp sea salt
    • 2tbsp toasted pine nuts
    • 1 shallot, peeled and finely chopped
    • 1 clove garlic, peeled and finely chopped
    • 5tbsp chopped fresh coriander leaves
    • 4tbsp chopped fresh flat-leaf parsley
    • 4tbsp chopped fresh mint leaves
    • Freshly ground black pepper
    • Couscous and salad, to serve
    • 6tbsp lemon-infused oil (see Sue’s tip)

Method

    1. For the dressing: Dissolve salt in 3tbsp boiling water. Cool. Put the pine nuts in a bowl with the shallot, garlic and herbs. Season with pepper, then stir in lemon oil and salty water.
    1. For the mackerel: Rub each mackerel with a little olive oil and season.
    1. Griddle for 3-4 mins each side. Cook one or two at a time and keep them warm on a tray in oven.
    1. Spoon dressing over the fish. Serve with couscous flavoured with lemon and parsley, the lemon wedges, and salad. (Not suitable for freezing).

Nutritional information per portion

fat 46.0g saturates 8.0g calories 534(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.