Remove the fillets and keep them warm while frying the remaining fillets. Carefully turn the fillets over and fry for a further minute. Now place the fish fillets in a shallow heatproof dish, season with salt, then spread half the mixture over the surface of each fillet. Fry the fillets for about 1 – 1½ minute, until the skin is nicely browned and crisp. When the oil is really hot, place 2 mackerel fillets - skin-side down - in the pan. Add the oil to a large non-stick frying pan over a high heat. Almost any boneless fish fillet/steak is suitable for microwaving. Thicker cuts, at least 1-inch thick, are best so fish doesn’t become too dry during broiling. Place the mackerel fillets flesh-side up on a plate and divide the marinade over the fillets. This technique results in food that’s crisply tender. In a bowl, mix together the ground seeds with all the other ingredients for the marinade. Place the roasted seeds in a pestle and mortar and grind to a coarse powder. Dry-fry the fennel, cumin and coriander seeds in a frying pan over a medium heat for about a minute – stirring frequently – until fragrant. Use pliers or tweezers to pull out the bones.) 2 tablespoons rapeseed oil (canola oil) or vegetable oil 1. The last time I made these mackerel fillets for myself, I ate them together with my Carrot and Quinoa Salad –YUM! Marinade: 1 teaspoon fennel seeds 1 teaspoon cumin seeds 1 teaspoon coriander seeds Thumb-size piece of fresh ginger – finely grated 1 fat garlic clove, crushed Grated zest and juice of 1 unwaxed lime 1½ tablespoon olive oil A good pinch of cayenne pepper Salt and pepper 4 -6 mackerel fillets (depending on size), with the skin left on and pin-boned (To pin-bone filleted fish, run your fingers over the surface of the fillet to locate the ends of the bones. Or - for a lighter meal - eat them with a salsa like my Asian-Style Mango Salsa or a salad. Check out the citrus couscous I make with my Ginger-Glazed Salmon recipe – another super-tasty fish dish loaded with Omega 3. You can serve these marinated mackerel fillets with citrus-infused couscous. My dream scenario is eating them more or less as soon as they are out of the sea – which luckily I’ve been able to do at times. This is not a type of fish that you should buy and leave in the fridge for a day or two. My only problem with mackerel is that unless I can manage to buy really fresh ones, I’m not that fond of them. Oily fish is the best source of omega 3 and mackerel is pretty much at the top of fish rich in Omega 3 (see Fourth of May Diary). Mackerels are loaded with super-healthy Omega 3 fats, the type of fats that our brains and bodies depend upon. This is a recipe for utterly tasty marinated mackerel fillets. One of the many functions of vitamin C is the normal formation of collagen which is important for healthy teeth, gums and skin.While I love mackerel fried in nothing but a bit of butter, this fish can handle the heat of spices. Serve fish with cucumber and avocado salad, steamed jasmine rice and lime wedges. Char-grill or barbecue fish for 4–6 minutes on each side (depending on thickness) until just cooked through. Step 3 Preheat a char-grill or barbecue on medium-high. Just before serving toss through peanuts and fried shallots. Step 2 Meanwhile, make cucumber and avocado salad, using a vegetable peeler, thinly slice cucumbers lengthways and place in a bowl. Add fish, turn to coat, and refrigerate to marinate for 15 minutes. Thoroughly dry the fillets on both sides using paper towels. Reserve two tablespoons of the marinade and set it aside. Step 1 Combine lime juice and olive oil in a shallow medium dish. Place olive oil, garlic, lime zest, lime juice, honey, paprika, kosher salt, and pepper in a large bowl big enough to accommodate mahi mahi fillets. *Fried shallots are available from Asian food shops and large supermarkets. Steamed jasmine rice and lime wedges, to serveġ just-ripe avocado, halved lengthways, peeled, deseeded and slicedĢ green onions (shallots), trimmed and thinly slicedġ⁄ 4 cup unsalted roasted peanuts, chopped Lime-marinated fish with cucumber & avocado salad Prep 20 mins | Cook 10 mins | Serves 4Ĥ thick (200g each) white fish fillets, cutlets or steaks (like blue-eye)
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