Oily fish including mackerel and herring have high
levels of the health giving omega 3 – known to benefit the heart, help
keep cholesterol levels under control and thought to reduce the
likelihood of some cancers – all good reasons to try and include these
oily fish in your diet a few times each week.
Serves 2
- 2 small whole mackerel, gutted
For the Sesame Baste
- ½ red chilli, de-seeded and finely chopped
- 2 tsp freshly grated root ginger
- 1 tsp honey
- 1 tbsp olive oil
- 1 tsp sesame oil
- splash of soy sauce
- 1 tsp sesame seeds
- salt and freshly ground black pepper
To serve
1 cucumber, de-seeded and evenly diced
A handful of bitter salad leaves such as rocket, raddichio or chicory
A few mint and coriander leaves
Lime Wedges
1. Slash the fish 7-8 times on each side, straight to the
bone. Arrange each fish on a large sheet of aluminium foil.
2. Mix together the baste ingredients and brush over the
fish, taking care to push some into the slashes of the fish. Leave to
marinade for 5-10 minutes.
3. Preheat the grill to its highest setting. Grill the
fish for 3-4 minutes on each side until cooked through. The flesh will
look opaque and be firm to the touch.
4. Make the salad: toss the cucumber together with the
salad leaves and herbs. Divide between 4 plates and arrange a fish on
top of each.
Serve straight away.
Alternatives: sea bass, gurnard, grey mullet