If you love fish, try this tasty mackerel dish – even more delicious if you’ve filleted some freshly-caught mackerel yourself.
Discover how to gut and prep mackerel from scratch.
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Nutrition Facts
Mackerel stuffed with salsa verde with a slow-cooked courgette sauce
Amount Per Serving
Calories 1478
Calories from Fat 648
% Daily Value*
Fat 72g111%
Saturated Fat 21g131%
Cholesterol 428mg143%
Sodium 884mg38%
Potassium 4236mg121%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 5g6%
Protein 185g370%
Vitamin A 1311IU26%
Vitamin C 56mg68%
Calcium 267mg27%
Iron 12mg67%
* Percent Daily Values are based on a 2000 calorie diet.
Mackerel stuffed with salsa verde with a slow-cooked courgette sauce
A tasty fish dish
Servings: 2
Calories: 1478kcal
Equipment
- Saucepan
- Bowl
Ingredients
- 4 medium-sized mackerel gutted
- Olive oil
- Salt and freshly ground black pepper
For the salsa verde:
- A generous bunch of flat-leaf parsley tough stalks removed
- 6 - 8 basil leaves
- 6 - 8 mint leaves
- 1 garlic clove finely chopped
- 4 anchovy fillets
- 2 tsp capers rinsed
- 1 tsp English mustard (optional)
- Juice of 1/2 lemon, or to taste
- Olive oil
For the slow cooked courgette sauce:
- 2 large courgettes chopped
- 1 small clove of garlic chopped
- Olive or rapeseed oil
- Salt and black pepper
Method
- Put the courgettes in a pan so they come at least halfway up the saucepan. Add the garlic and oil, season. Bring to the boil on a high heat, then simmer until it becomes a tasty mush (about an hour).
- Make the salsa verde: Chop the herbs together well. Combine the garlic with the anchovies and capers and chop into a coarse paste (or add them whole to the pan when frying the mackerel, below). Bring the chopped herb and anchovy mixtures together and chop again, before transferring to a bowl. Add the mustard, lemon juice and black pepper to taste. Stir in just enough olive oil to make a thick green sauce.
- Sandwich some of the salsa in the v-shaped groove of the fillets, then tie the fillets together in twos, using string, skin facing out.
- Pop a large, heavy frying pan over a medium heat and brush the fish with a little oil. Season and fry for five to six minutes on either side, or until almost cooked through.
- Take off the heat (the fillets will continue cooking through thanks to the residual heat), and plate up. Nasturtium leaves add extra prettiness if you have any to hand.
Nutrition
Calories: 1478kcal | Carbohydrates: 8g | Protein: 185g | Fat: 72g | Saturated Fat: 21g | Cholesterol: 428mg | Sodium: 884mg | Potassium: 4236mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1311IU | Vitamin C: 56mg | Calcium: 267mg | Iron: 12mg
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