Chermoula-marinated mackerel

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Chermoula-marinated mackerel
40 min.
2
1123kcal

Suggestions


If you're looking for a dish that is both flavorful and healthy, look no further than Chermoula-marinated mackerel. This delightful recipe not only provides a taste of the Mediterranean but also champions a healthy lifestyle. With a perfect balance of spices and the rich flavor of fresh mackerel, this dish is a vibrant addition to your lunch or dinner menu.

What makes this recipe irresistible is the chermoula marinade, a zesty blend of garlic, spices, and fresh coriander that infuses the fish with an aromatic depth of flavor. The addition of lemon juice adds a refreshing brightness, making each bite a burst of delightful taste. And with its gluten-free and dairy-free profile, this dish can be enjoyed by a wide variety of dietary preferences.

Cooking mackerel may seem daunting, but this recipe simplifies the process. With a quick sear on the stovetop followed by a short stay in the oven, you'll have tender, flaky fish that is perfectly cooked. Serve it alongside a vibrant carrot, olive, and lemon couscous for a complete meal that is not just delicious but also packs a healthy punch with only 1123 calories for two servings!

Whether you're impressing guests or treating yourself, Chermoula-marinated mackerel is sure to make mealtime special. So grab your ingredients and get ready to enjoy a dish that is as beautiful as it is nutritious!

Ingredients

  •  mackerel whole cleaned
  • servings olive oil for brushing
  • servings lemon wedges 
  •  garlic clove roughly chopped
  • tsp fennel seeds 
  • 0.5 tsp ground ginger 
  • 0.5 tsp ground cinnamon 
  • 0.3 tsp saffron threads 
  • tbsp olive oil 
  •  garlic clove 
  • tsp ground cumin 
  • 0.5 tsp paprika 
  • pinch chili powder 
  • tbsp juice of lemon 
  • 50 cilantro leaves roughly chopped
  • tbsp olive oil light
  •  to 5 chilies red roughly chopped

Equipment

  • frying pan
  • oven
  • blender
  • mortar and pestle

Directions

  1. Pound the ingredients for the filling together using a pestle and mortar. Make 3 diagonal incisions along both sides of each mackerel, then push in the filling. Chill for up to 2 hrs before cooking.
  2. Heat oven to 180C/160C fan/gas
  3. For the chermoula, place the garlic, spices, lemon juice, coriander and a pinch of sea salt into a blender. Slowly drizzle in the olive oil, blending.
  4. Brush the mackerel with a little olive oil on both sides, then place on a hot griddle or frying pan and sear for 2 mins on each side. Carefully transfer to an oven tray and bake for about 10 mins, or until the mackerel is cooked through.
  5. Drizzle with some of the chermoula and serve with the Carrot, olive & lemon couscous (recipe, below), lemon wedges and the remaining chermoula on the side.

Nutrition Facts

Calories1123kcal
Protein33.31%
Fat63.71%
Carbs2.98%

Properties

Glycemic Index
128.75
Glycemic Load
1.32
Inflammation Score
-10
Nutrition Score
54.97739103566%

Flavonoids

Eriodictyol
0.95mg
Hesperetin
2.45mg
Naringenin
0.21mg
Apigenin
0.04mg
Luteolin
0.07mg
Kaempferol
0.19mg
Myricetin
0.08mg
Quercetin
13.37mg

Nutrients percent of daily need

Calories:1123.12kcal
56.16%
Fat:78.43g
120.66%
Saturated Fat:15.98g
99.9%
Carbohydrates:8.24g
2.75%
Net Carbohydrates:5.51g
2%
Sugar:1.97g
2.19%
Cholesterol:211.5mg
70.5%
Sodium:407.27mg
17.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:92.28g
184.55%
Vitamin B12:19.8µg
330%
Vitamin D:40.95µg
273%
Selenium:165.62µg
236.6%
Vitamin B3:38.33mg
191.64%
Vitamin B2:1.98mg
116.52%
Vitamin K:107.24µg
102.13%
Vitamin B6:1.73mg
86.57%
Vitamin E:11.59mg
77.27%
Vitamin C:56.42mg
68.39%
Potassium:2141.09mg
61.17%
Phosphorus:610.5mg
61.05%
Vitamin A:2497.68IU
49.95%
Iron:7.54mg
41.9%
Magnesium:153.82mg
38.46%
Manganese:0.76mg
37.78%
Vitamin B1:0.56mg
37.49%
Copper:0.56mg
27.96%
Zinc:3.44mg
22.91%
Calcium:174.96mg
17.5%
Vitamin B5:1.68mg
16.77%
Fiber:2.74g
10.94%
Folate:33.49µg
8.37%