One of my all-time favourite quick mid-week recipes. All you need is a couple of mackerel fillets, some courgettes and a peeler. And it’s jam-packed with the Omega-3 essential fatty acids that we all need to keep our brains and metabolisms firing on all cylinders.
2 fillets of mackerel, pin boned
2 medium courgettes, peeled into ribbons using a vegetable peeler
Small handful flaked almonds
Juice of half a lime
Salt and pepper
Your choice of seasoning for the courgette: I like a pinch of chilli flakes, or you could peel and finely slice a couple of garlic cloves.
Heat the grill to a high setting. Rinse and dry the mackerel fillets. Rub the skin side with some olive oil and a little salt and pepper if you like. Place on a grill proof sheet.
Peel the courgettes into ribbons and toss with a little olive oil, the flaked almonds and your choice of seasonings.
Heat a nonstick pan over a medium heat.
Put the mackerel fillets under the grill and keep an eye (they won’t take long!). At the same time, put the courgette ribbons in the pan and stir until just softened. The fish fillets may spit a bit as this is an oily fish. They are done when the flesh has turned from pink to light brown, and the skin will look nicely crisp. You can check the fillet by turning it over and just prising it open a bit on the mid line. If the flesh comes away easily, then it’s cooked.
Place the courgette on the plate, top with your mackerel fillet and squeeze over the lime juice.