Grilled Italian Mackerel with Chunky Salsa Verde

Name: Grilled Italian Mackerel with Chunky Salsa Verde
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 red pepper, de-seeded and cut into thin strips; 1 yellow pepper, de-seeded and cut into thin strips; 1/2 onion, thinly sliced; 2 x 100g mackerel fillets, skin-on; salt; black pepper; small handful of wild rocket; 3 tbsp basil leaves, chopped; 1 tbsp tarragon leaves, chopped (optional); 1 tbsp mint leaves, chopped; 3 tbsp flat-leaf parsley, chopped; 1 clove garlic, crushed; 1 anchovy fillet in oil, drained; 1 tsp capers, rinsed and drained; 1/4 tsp dried red chilli flakes; juice of 1/2 lemon; 50ml cooled vegetable stock; 1/2 tbsp extra-virgin olive oil

4 steps

Prep:5minCook:10min

Here's a recipe full of those essential omega-3 fatty acids. The salsa verde brings so much flavour to this dish.

Updated at: Thu, 17 Aug 2023 00:20:01 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories452.3 kcal (23%)

Total Fat19.1 g (27%)

Carbs21.8 g (8%)

Sugars7.3 g (8%)

Protein44.5 g (89%)

Sodium1823.3 mg (91%)

Fiber4.9 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1red pepper

de-seeded and cut into thin strips

1yellow pepper

de-seeded and cut into thin strips

0.5onion

thinly sliced

2 x 100gmackerel fillets

3 Tbspbasil leaves

chopped

1 Tbsptarragon leaves

chopped, optional

1 Tbspmint leaves

chopped

3 Tbspflat-leaf parsley

chopped

1clove garlic

crushed

1anchovy fillet in oil

drained

1 tspcapers

rinsed and drained

¼ tspdried red chilli flakes

0.5juice of lemon

50mlvegetable stock

cooled

½ Tbspextra-virgin olive oil

Instructions

Step 1

Place all the salsa verde ingredients in a small food processor and blitz until well combined. You might need to add an extra splash of stock to get it all moving. Set aside.

Step 2

Heat a large, ridged non-stick griddle pan until hot and add the peppers and onions. Cook for 6-8 minutes, turning frequently until softened and char-grilled.

Step 3

Preheat the grill to high. While the peppers are cooking, score the mackerel skin diagonally with a sharp knife, and place on a grill rack, skin-side up. Season with salt and pepper. Place under the grill and cook for 5-6 minutes, or until cooked through.

Step 4

Toss the griddled peppers and onions with the rocket and place on a serving plate. Top with the mackerel and spoon over the salsa verde before serving.