Grilled mackerel with harissa & coriander couscous
By CJ Jackson
Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish
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Prep:20 mins
Cook:15 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 502
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fat 33g
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saturates 6g
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carbs 21g
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sugars 3g
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fibre 1g
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protein 31g
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salt 0.65g
Ingredients
- 4 small whole mackerel, gutted and filleted
- 3 tbsp extra-virgin olive oil
- grated zest and juice 1 lime, plus wedges to serve
- 1 bunch spring onions, finely sliced
- 2 tbsp harissa paste (more depending on taste)
- 140g couscous
- 500ml hot vegetable stock
- 3 tbsp chopped coriander, plus sprigs to serve
Tip
Buying mackerelMackerel are best bought whole and filleted to order so you can tell just how fresh they are. This oil-rich fish is in plentiful supply and is an excellent source of omega-3 fatty acids, essential for brain development and reducing the risk of strokes. When buying, look out for line-caught fish, which is a selective method of capture and more environmentally friendly. Mackerel is a good choice in winter as it is in season and at its best with rich, meaty flesh.
Method
Brush each fillet 2-3 times with a little of the olive oil and rub with the lime zest. Season and sprinkle with half the lime juice then marinate for 5 mins.
Heat the remaining olive oil in a large pan. Add half the onions and harissa, and stir over a medium heat for 2-3 mins. Stir in the couscous and toss to coat with the harissa. Add the hot stock, cover and remove from the heat. Stand for 5 mins, fluff with a fork and stir in the remaining spring onions, coriander, lime juice and some seasoning. Heat the grill.
Grill the mackerel for 3-4 mins on each side or until the flesh is opaque. Divide the couscous between 4 plates and slide a fillet on top. Serve with lime wedges.
