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Mackerel with fennel and orange salad


Serves: 2
timePrep time: 20 mins
timeTotal time:
Mackerel with fennel and orange salad
Recipe photograph by Karen Thomas

Mackerel with fennel and orange salad

This zingy salad is a lighter meal for two, full of healthy fats

Serves: 2
timePrep time: 20 mins
timeTotal time:

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Nutritional information (per serving)
Calories
516Kcal
Fat
32gr
Saturates
5gr
Carbs
29gr
Sugars
11gr
Fibre
4gr
Protein
25gr
Salt
0.4gr

Natalie Seldon

Natalie Seldon

Natalie is an award-winning food writer, author, cook, and food and prop stylist who's recently published her debut cookbook, The Goodness Of Nuts & Seeds (Kyle Books, £9.99). In her eyes, a home kitchen is a place of creative, enjoyable cooking, which should be simple, fresh and tasty! Visit Natalie's website at Prettyediblestylist.com and follow her @prettyediblestylist
See more of Natalie Seldon’s recipes
Natalie Seldon

Natalie Seldon

Natalie is an award-winning food writer, author, cook, and food and prop stylist who's recently published her debut cookbook, The Goodness Of Nuts & Seeds (Kyle Books, £9.99). In her eyes, a home kitchen is a place of creative, enjoyable cooking, which should be simple, fresh and tasty! Visit Natalie's website at Prettyediblestylist.com and follow her @prettyediblestylist
See more of Natalie Seldon’s recipes

Ingredients

  • 75g quinoa, rinsed
  • 1 large orange
  • 1 tbsp sherry vinegar
  • 1 tbsp extra-virgin olive oil, plus 2 tsp
  • 1 tsp clear honey
  • 2 fresh mackerel fillets
  • 1 small fennel bulb
  • a large handful of pea shoots or rocket (½ x 50g bag pea shoots)
  • 20g whole almonds, toasted and roughly chopped

Step by step

  1. Cook the quinoa in boiling salted water for 15 minutes or until tender. Drain well and tip back into the pan, off the heat.
  2. Meanwhile, using a serrated knife, cut the peel and pith away from the orange, reserving the peel. Slice into thin rounds, then cut into half-moon shapes and set aside. Squeeze any juice from the reserved skins into a large bowl – you should have about 1-2 tablespoons.
  3. Add the sherry vinegar, 1 tablespoon of olive oil and the honey to the orange juice bowl, mix and season to taste. Stir about half of the dressing into the quinoa.
  4. Heat a large nonstick frying pan until hot. Brush each mackerel fillet all over with 1 teaspoon of oil, season, then fry, skin-side down, over a medium-high heat for 3-4 minutes until the skin is crisp. Turn over and cook for a further couple of minutes.
  5. Slice the fennel thinly or shave it with a peeler. Toss it in the remaining dressing with the orange slices and pea shoots.
  6. Serve the mackerel with the fennel salad and quinoa, then scatter over the almonds.

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