Devilled mackeralServes 4
Ingredients
- Pinch of cayenne pepper
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 1 teaspoon finely ground black pepper
- 1 teaspoon English mustard powder
- 1 teaspoon caster sugar
- Salt
- 40ml olive oil
- 2 tablespoons red wine vinegar
- 640g mackerel fillets
For the Salad
- 2 beefsteak tomatoes, chopped
- 1 small red onion, peeled and thinly sliced
- Handful of fresh mint leaves
- Juice of 1 lemon
Method
- Preheat the grill to hot. Mix the spices, mustard powder, sugar and a little salt with the olive oil and red wine vinegar.
- Carefully remove any remaining bones from the mackerel fillets and with a sharp knife, make three shallow incisions across the skin running down each fillet. Brush the fillets on both sides with the devil marinade and place on a baking tray.
- Place under a hot grill for about 5 minutes until nicely browned.
- To make the salad, combine the tomatoes, onion and mint leaves in a bowl and squeeze over the lemon juice. To serve, pile the salad on to a plate and place the mackerel on top.
Good source of oily fish, selenium and vitamin D. Source of lycopene.
Per portion: 476kcal, 36.4g fat, 6.8g saturated fat
Extracted from: Healthy Eating: The Prostate Care Cookbook by Margaret Rayman, Kay Dilley and Kay Gibbons (Kyle Cathie, £12.99) with photography by Will Heap. Buy this book at a discount from the Saga Book Shop