PAN-FRIED MACKEREL WITH ORANGE SALSA

Pan-fried mackerel with orange salsa image

Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce

Provided by Sara Buenfeld

Time 21m

Number Of Ingredients 8

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Ingredients

4 boneless mackerel fillets (about 75g/2½ oz each), thawed if frozen
½ tsp smoked paprika (see tips below)
2 oranges , segmented (see tips below)
1 large shallot , very finely sliced
50g pitted black kalamata olive , roughly chopped
½ x 20g pack flat-leaf parsley , chopped
1 tbsp olive oil
new potatoes and green beans, to serve (optional)

Steps:

Rub the fillets on both sides with the paprika and a little salt, then set aside. Mix the orange segments with the shallot, olives, parsley and a good grinding of black pepper.
Heat the oil in a large frying pan and fry the mackerel on both sides for 2-3 mins. Serve with the salsa and some new potatoes and green beans, if you like.

Nutrition Facts : Calories 466 calories, Fat 34 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 10 grams carbohydrates, Sugar 10 grams sugar, Fiber 3 grams fiber, Protein 30 grams protein, Sodium 1.3 milligram of sodium