Grilled mackerel with orange, chilli & watercress salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled mackerel with orange, chilli & watercress salad
30 min.
4
636kcal

Suggestions


Indulge your palate with a delightful culinary experience by preparing our Grilled Mackerel with Orange, Chilli & Watercress Salad. This dish is not just a feast for the senses but also a powerhouse of health benefits, boasting a stellar health score of 100. Whether you're looking for a healthy lunch option or a satisfying dinner, this recipe is your ticket to a nutritious and flavorful meal.

The vibrant combination of grilled mackerel—rich in omega-3 fatty acids—with the zesty sweetness of oranges and a hint of heat from red chilli creates a symphony of flavors that will awaken your taste buds. The freshness of watercress, spinach, and rocket salad mix adds a delightful crunch, while a drizzle of our homemade chilli orange dressing ties everything together beautifully.

This dish is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also comes together in just 30 minutes. With each serving offering a balanced caloric profile, you can indulge in this main dish without any guilt. Perfect for family meals or sophisticated gatherings, Grilled Mackerel with Orange & Chilli Salad is sure to impress both health enthusiasts and casual diners alike. Dive into this recipe and discover how easy it is to enjoy a healthy, gourmet-style meal at home!

Ingredients

  • tsp peppercorns black
  • tsp coriander seeds 
  •  oranges 
  •  chilli red deseeded finely chopped
  • fillet mackerel fresh
  • tsp wholegrain mustard 
  • tbsp clear honey 
  • 120 watercress 
  •  shallots thinly sliced

Equipment

  • bowl
  • knife
  • grill
  • mortar and pestle

Directions

  1. Finely crush the peppercorns and coriander seeds together using a pestle and mortar. Grate the zest from half an orange and mix into the pepper mixture with half the chopped chilli. Lightly slash the skin of the mackerel and press the zesty, peppery mixture onto the fish.
  2. Heat the grill.
  3. For the salad, segment the oranges. First slice the top and bottom off each orange, then cut away the peel and any white pith using a small, sharp knife. Holding each orange over a bowl to catch all the juice, cut down either side of each segment to release it, then squeeze the shells to release any extra juice. Measure 4 tbsp of this juice into a small bowl and mix with the mustard, honey and remaining chilli.
  4. Grill the mackerel, skin-side up, for 4 mins or until crisp and cooked through. Meanwhile, divide the salad leaves between 4 plates and scatter with the orange segments and sliced shallot.
  5. Drizzle with the chilli orange dressing and top with the grilled mackerel.

Nutrition Facts

Calories636kcal
Protein45.29%
Fat39.4%
Carbs15.31%

Properties

Glycemic Index
66.44
Glycemic Load
8.45
Inflammation Score
-9
Nutrition Score
46.415652358014%

Flavonoids

Hesperetin
35.7mg
Naringenin
20.07mg
Luteolin
0.25mg
Isorhamnetin
1.29mg
Kaempferol
10.64mg
Myricetin
0.2mg
Quercetin
2.97mg

Nutrients percent of daily need

Calories:636.09kcal
31.8%
Fat:27.4g
42.15%
Saturated Fat:7.71g
48.21%
Carbohydrates:23.94g
7.98%
Net Carbohydrates:19.41g
7.06%
Sugar:18.29g
20.32%
Cholesterol:159.8mg
53.27%
Sodium:316.6mg
13.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:70.85g
141.7%
Vitamin B12:14.96µg
249.33%
Vitamin D:30.94µg
206.27%
Selenium:125.61µg
179.45%
Vitamin B3:28.94mg
144.68%
Vitamin C:97.78mg
118.53%
Vitamin B2:1.53mg
89.8%
Vitamin B6:1.31mg
65.32%
Potassium:1810.24mg
51.72%
Phosphorus:472.67mg
47.27%
Vitamin K:36.48µg
34.75%
Vitamin B1:0.52mg
34.74%
Magnesium:130.37mg
32.59%
Iron:4.93mg
27.37%
Vitamin A:1331.7IU
26.63%
Vitamin E:3.86mg
25.74%
Copper:0.44mg
21.99%
Folate:80.29µg
20.07%
Calcium:191.65mg
19.17%
Manganese:0.38mg
18.88%
Fiber:4.52g
18.1%
Zinc:2.62mg
17.46%
Vitamin B5:1.6mg
15.96%