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 4 – 4 small whole mackerel, gutted
For the baste
1 red chilli, de-seeded and finely chopped
1 tbsp ketjap manis (a thick, sweet, rich, syrupy Indonesian version of soy sauce containing sugar and spice, similar to soy sauce but sweeter; used in marinades, as a condiment or as an ingredient in Indonesian cooking)
1 tsp freshly grated root ginger
Grated zest and juice of 1 lime
1 tsp honey
2 tbsp olive oil
Salt and freshly ground black pepper
1 cucumber, de-seeded and evenly diced
A splash white wine vinegar
1 tsp soft brown sugar
A handful of bitter salad leaves such as rocket, raddichio or chicory,
A few mint and coriander leaves
2 tbsp sushi ginger
- Slash the fish 7-8 times on each side, straight to the bone. Arrange each fish on a large sheet of aluminium foil.
- 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.
- 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.
- Make the salad: toss the cucumber together with the vinegar, sugar, salad leaves and herbs. Divide between 4 plates and arrange a fish on the top of each, sprinkle the ginger on top. Serve straight away.
This article was provided by the Seafood School at Billingsgate.