Moroccan Spiced Mackerel Recipe

Ingredients :

Serves 4

• 150ml / ¼ pint / ²/₃ cup sunflower oil

• 15ml / 1 tbsp paprika

• 5-10ml / 1-2 tsp harissa or chili powder

• 10ml / 2 tsp ground cumin

• 10ml / 2 tsp ground coriander

• 2 garlic cloves, crushed

• juice of 2 lemons

• 30ml / 2 tbsp chopped fresh mint leaves

• 30ml / 2 tbsp chopped fresh coriander (cilantro)

• 4 mackerel, cleaned

• salt and freshly ground black pepper

• mint sprigs, to garnish

• lemon wedges, to serve

Method :

1. In a bowl, whisk together the oil, spices, crushed garlic and lemon juice. Season, then stir in the chopped mint and coriander to make a spicy marinade for the fish.

2. Use a sharp knife to make two or three diagonal slashes on either side of each mackerel. Pour the marinade into a shallow non-metallic dish that is large enough to hold all of the fish in a single layer.

3. Put in the mackerel and turn them over in the marinade, spooning it into the slashes so that they absorb as much as possible.

4. Cover the dish and leave to marinate for 3 hours.

5. When you are ready to cook the mackerel, preheat the grill (broiler) to medium-high. Transfer the fish to a rack set over a grilling (broiling) pan and grill (broil) for 5-7 minutes on each side until just cooked, turning the fish once and basting them several times with the spicy marinade.

6. Serve the mackerel hot or cold with lemon wedges, garnished with mint sprigs. Herb-flavored couscous or boiled brown rice make good anti-ageing accompaniments.

Nutritional Facts :

Per portion :

Energy  716kcals/2964kJ

Protein   41.8g

Fat, total   60.8g

   saturated fat   10.2g

Carbohydrate   0.2g

   of which sugars   0.2g

Fiber   0g