FILLET OF MACKEREL WITH SHAVED FENNEL SALAD; SOY LIME GLAZE
Introduction
A simple, light, fresh and delicious recipe with flavours from elsewhere!
Introduction
A simple, light, fresh and delicious recipe with flavours from elsewhere!
Serves: 4
Difficulty rating: 1/3
Preparation time: 15 mins
Cooking time: 5 mins
Special equipment: N/A
Planning ahead: The mackerel can be marinated in the glaze 2 hours in advance, then cooked last minute.
Ingredients
For the mackerel: 4 Mackerel fillets, pin bones removed, skin scored across (*1) 30g 2 tbsp Soy sauce, Kikkoman’s 15g 1 tbsp Muscovado sugar 5g 1 tsp Fresh ginger, finely chopped 10g 2 tsp Lime juice
For the fennel salad: 150g Fennel, trimmed, cored, and thinly sliced on a Japanese mandolin (*2) 6ml ¼ Lime juice, freshly squeezed 20ml 4 tsp Olive oil, Extra Virgin 5g 1 tsp Salt 15g Rocket, wild 6g 6 pinches Pepper, white 6g Fennel seeds, soaked in warm water for 2 hrs & toasted in a dry pan
Method
Preparing the glaze: Combine ingredients for the glaze, then bring to a boil in a small saucepan for 10 seconds (*3) and remove from the heat, add the lime juice.
Grilling the mackerel: Preheat your grill on full. Place the mackerel fillets skin side up on a baking tray. Place under the hot grill for 4/5 minutes (depending on the thickness of the fillets) until the fish is just cooked and remove from the grill.
Making the fennel salad and serving: Mix all ingredients in a salad bowl. Lay the slices of tuna over the salad and pour over some of the remaining glaze. Serve immediately.
Chef’s notes
*1 Scoring the skin prevents the mackerel fillet from curling up during cooking and allows the flavours of the marinade to penetrate into the flesh. *2 Slice the fennel finely, just before use, using a Japanese mandolin if possible. *3 The glaze is meant to be light and retain its fresh flavours, so take care not to over-reduce.
Variations: Other oily fish such salmon could also be used. Beef would work
Nutrition Facts
Like meats, fish and shellfish are good sources of protein, the B vitamins, and various minerals. Iodine and calcium are special strengths. Many fish are very lean, and so offer these nutrients along with relatively few calories. But the fat of the ocean fish turns out to be especially valuable in its own right. Like other fats that are liquid at room temperature, fish fats are usually referred to as “oils.”
Health Benefits
Omega-3 fatty acids are essential to the development and function of the brain and the retina, and it appears that an abundance in our diet helps ensure the health of the central nervous system in infancy and throughout life.