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Moroccan mackerel

Moroccan mackerel

Griddled Mackerel with Moroccan dressing

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Mackerel is rich in omega-3, which improves brain power - that's why this dish makes such a great lunch for growing kids.

Serves: 4

Ingredients

Woman's Weekly cookery editor Sue McMahon says: No lemon-infused oil? Use olive oil and a squeeze of lemon juice instead.

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4mackerel, gutted, heads removed, slashed a few timesOlive oil
1 large lemon, cut into wedges

For the dressing:

1tsp sea salt
2tbsp toasted pine nuts
1 shallot, peeled and finely chopped
1 clove garlic, peeled and finely chopped
5tbsp chopped fresh coriander leaves
4tbsp chopped fresh flat-leaf parsley
4tbsp chopped fresh mint leaves
Freshly ground black pepper
Couscous and salad, to serve
6tbsp lemon-infused oil (see Sue's tip)

Method

For the dressing: Dissolve salt in 3tbsp boiling water. Cool. Put the pine nuts in a bowl with the shallot, garlic and herbs. Season with pepper, then stir in lemon oil and salty water.
For the mackerel: Rub each mackerel with a little olive oil and season.
Griddle for 3-4 mins each side. Cook one or two at a time and keep them warm on a tray in oven.
Spoon dressing over the fish. Serve with couscous flavoured with lemon and parsley, the lemon wedges, and salad. (Not suitable for freezing).

By Kate Moseley. Photos by: David Jordan. Props stylist: Sue Radcliffe

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Nutritional information per portion

Calories 534(kcal)
Fat 46.0g
Saturates 8.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.