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Sesame mackerel with orange and beetroot salad
Serves 4 | prep 30 mins | total time
Sesame mackerel with orange and beetroot salad
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Serves 4 | prep 30 mins | total time
We should eat oily fish at least once a week and mackerel fillets are one of the best sources of the long- chain omega-3 fats EPA and DHA. Pairing them with other brain-boosting ingredients – orange, beetroot, watercress, sesame seeds and olive oil – will all help
Rate
Nutritional information (per serving)
Calories
544Kcal
Fat
38gr
Saturates
7gr
Carbs
21gr
Sugars
13gr
Fibre
8gr
Protein
25gr
Salt
0.8gr
Ingredients
- 2 oranges
- 1 tbsp balsamic vinegar
- about 5 tbsp extra-virgin olive oil
- 3 tsp Dijon mustard
- 1 x 250g pack cooked natural beetroot, diced
- 1 x 400g tin butter beans, drained and rinsed
- 1 x 20g pack dill, finely chopped
- 2 x 180g packs fresh mackerel fillets (4 fillets)
- 50g sesame seeds
- 1 x 80g pack watercress
Step by step
Get ahead
Prepare the beetroot salad and oranges to the end of step 1 up to a couple of hours in advance
- First cut the skin and pith off the oranges and cut out the segments with a small, sharp knife, over a bowl to catch any juice. Set the segments aside and squeeze the juice from the pithy flesh remaining. Whisk the balsamic vinegar, 3 tablespoons of olive oil and 1 teaspoon of mustard into the juice, then stir in the beetroot, butter beans and most of the dill.
- Score the mackerel skin diagonally in a couple of places, then brush the skin with the remaining 2 teaspoons mustard and some seasoning. Spread the sesame seeds on a plate, and press the mackerel, mustardy- skin-side down, in the seeds to coat lightly. Set aside on a plate
- Heat a couple of teaspoons of oil in a nonstick frying pan over a medium heat. Fry 2 mackerel fillets at a time. Place them skin-side down and cook for 2 minutes until the sesame seeds are golden, then turn and cook for another 1-2 minutes until cooked through. Transfer to a plate, wipe out the pan with kitchen paper, refresh the oil and cook the remaining fillets in the same way.
- To serve, place a mackerel fillet skin-up on 4 plates. Place a pile of watercress to the side, mix in the orange segments and any juice, then spoon the dressed beetroot and beans over the salad, and scatter over a little more dill.