IN SEASON Mackerel
Mackerel caught off British shores can be sustainably enjoyed through- out the summer months, starting in late May and June, all the way through to late September. Best choice for mackerel remains locally caught, using traditional handline methods.
Fresh mackerel should appear vibrant in colour, with shiny scales and vividly bright eyes. This inexpensive fish is not only packed full of rich flavour, it also offers the best nutrients of any oily fish with extremely high levels of omega-3 fatty acids.
PAN-FRIED MACKEREL WITH WHEAT BERRY SALAD
Wheat berries are a versatile whole grain with a sweet, nutty taste that pairs perfectly with mackerel for a seasonal salad.
serves 4
4–8 mackerel fillets, depending on their size Squeeze of lemon juice
FOR THE SALAD 4 raw beetroot, cut into bite-sized wedges 1 butternut squash, peeled and cut into bite-sized chunks 2 tbsp olive oil, plus extra for frying 150g wheat berries, soaked in water overnight 1 bay leaf 1 large radicchio, roughly chopped, or 50g baby ruby chard 1 small red onion, finely sliced 1 small bunch of parsley, chopped Sea salt and freshly ground black pepper
FOR THE DRESSING 4 tbsp rapeseed 2 tbsp honey 2 tbsp white wine vinegar 1 tbsp wholegrain mustard Finely grated zest of 1 orange
1 Preheat the oven to 200C/gas 6. Put the beetroot and squash in a roasting pan and toss in the olive oil.
2 Season with salt and pepper, then roast for about 45 mins until softened and turning golden. Remove from the oven and leave to cool to room temperature.
3 Meanwhile, put the wheat berries in a medium-large saucepan, cover with plenty of water and add a pinch of salt. Add the bay leaf and bring to the boil over a high heat, then reduce the heat to medium and simmer for 25 mins, or until the wheat berries are tender. Drain and remove the bay leaf.
4 To make the dressing, put all of the ingredients in a screw-topped jar, seal, then shake well and leave to one side.
5 Toss together the wheat berries, roasted beetroot and squash, radicchio, red onion and parsley. Pour over the dressing and gently mix together.
6 To cook the mackerel, heat a trickle of olive oil in a frying pan over a high heat. Season the mackerel with salt and pepper and fry for 2–3 mins on each side until golden. For even cooking, lightly press the fillets down into the pan using the base of a fish slice as they cook. Squeeze over the lemon juice and serve with the wheat berry salad.
In the Mood for Healthy Food by Jo Pratt, published by Nourish
FOODLOVERMAGAZINE.COM | 47
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68
