It’s summer and we would really love to try not only delicious food but healthy as well. Let’s add to the summer recipes category “Mighty mackerel with mixed tomato and quinoa”. This mackerel is mighty because it’s really nutritious and tasty and to not forget it is served with a delicious dollop of horseradish-spiked yoghurt. It is ready in just 15 minutes.
For the salad
1 mug (300g) quinoa
800 g ripe mixed-colour tomatoes
1 fresh red chilli
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
For the mackerel
4 x 200 g whole mackerel, scaled and gutted, from sustainable sources, ask your fishmonger
1 heaped teaspoon ground coriander
2 sprigs fresh rosemary
2 cloves of garlic
2 heaped tablespoons fat-free natural yoghurt
2 heaped teaspoons jarred grated horseradish
a couple of sprigs of fresh basil
Let’s start with the preparation, thus:
Medium lidded pan
Large frying pan, high heat
And now let’s start with cooking.
Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of salt and the lemon half, then pop the lid on and stir every now and again.
On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone.
Rub all over with salt, pepper and the ground coriander, then put into the large frying pan with 1 tablespoon of olive oil.
After that slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the chilli.
Strip the rosemary leaves over the fish, then crush and add the whole garlic cloves.
Turn the fish when golden (roughly 4 to 5 minutes on each side)
When the quinoa is cooked (after roughly 10 minutes), drain it and use tongs to squeeze over the lemon juice, then spoon the quinoa into the centre of the tomatoes.
Drizzle with the extra virgin olive oil and balsamic, and a pinch of salt and pepper.
Lay the crispy fish on top.
Mix the yoghurt and horseradish together and dollop it over the fish.
Pick over the basil leaves and serve
Are you curious about health benefits of mackerel? It prevents heart disease, lowers risk of diabetes, increases survival chance of bowel cancer patients, improves cognitive function, reduces symptoms of rheumatoid arthritis and controls blood pressure levels.
Recipe source: James Oliver