Grilled mackerel with blood oranges and dill

Grilled mackerel with blood oranges and dill

By
From
Real Food by Mike
Serves
4
Photographer
Alan Benson

Intense citrus is perfect for cutting through the somewhat oily texture of mackerel, and the barbecue coals add a lovely smoky charred flavour. Dill is a great herb to serve with this, but tarragon, flat-leaf parsley or oregano would also be delicious.

Ingredients

Quantity Ingredient
25g fresh ginger
1 blood orange, rind reserved and flesh segmented
2 teaspoons rice wine vinegar
olive oil for brushing
4 x 350g whole mackerel, gutted
1 bunch dill, chopped

Sugar syrup

Quantity Ingredient
30ml water
1 1/2 tablespoons sugar

Blood orange butter sauce

Quantity Ingredient
1 1/2 tablespoons vegetable stock
1 blood orange, zested and segmented
1 tablespoon olive oil
1 handful coriander leaves, chopped
80g unsalted butter
lemon juice, if needed

Method

  1. To make the sugar syrup, bring the water to the boil in a small saucepan, add the sugar and remove the pan from the heat, stirring to dissolve the sugar.
  2. For the blood orange butter sauce, in a saucepan over medium heat, bring the stock to a simmer with the zest and then add the orange segments. Whisk until the segments disintegrate, then mix in the olive oil, coriander and butter. Season with salt and freshly ground black pepper and add a little lemon juice if the sauce is too sweet. Set aside.
  3. To make a garnish, cut the ginger and the orange rind into thin strips. Bring a small saucepan of water to the boil and blanch the ginger and orange rind for 10 seconds. Immediately refresh in iced water. Repeat twice.
  4. In a small saucepan over medium heat, warm the sugar syrup with the blanched rind and ginger and simmer for 15 minutes. Add the vinegar for a sweet and sour taste then remove the pan from the heat. Add the butter sauce and set aside.
  5. Heat a barbecue or chargrill pan to hot. Lightly brush a little olive oil on the mackerel and grill it for 3 minutes on each side. Remove the fish and rest it for 2 minutes on a plate.
  6. To serve, place the fish on a serving plate and spoon over the butter sauce. Garnish with the orange segments. Add a good grinding of black pepper and garnish with lots of chopped dill.

Medicinal Benefit

  • Mackerel is very rich in omega-3 fatty acids, which help regulate blood sugar levels and can help control diabetes. They also play a role in preventing heart disease, by lowering ‘bad’ cholesterol. Mackerel contains anti-inflammatory compounds, which help with arthritis, and coenzyme Q10, which can help get rid of cancerous agents that attach to cells. Like other oily fish, it’s high in protein, to help build and repair muscle, and the vitamins A, B3, B12, D, E, folate and K, as well as minerals such as calcium, potassium, selenium and magnesium.
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