Mackerel with orange & harissa glaze

Dairy Free
Very Healthy
Health score
100%
Mackerel with orange & harissa glaze
15 min.
2
804kcal

Suggestions


Looking to elevate your lunch or dinner with a dish that dazzles both the eyes and the palate? Look no further than this delectable Mackerel with Orange & Harissa Glaze. Not only is it incredibly quick to prepare—ready in just 15 minutes—but it also boasts a remarkable health score of 100, making it an excellent choice for those who prioritize nutrition without sacrificing flavor.

This dish beautifully harmonizes the rich, savory flavors of mackerel with the bright, zesty notes of fresh orange juice and zest. The kick from harissa paste adds a delightful warmth that perfectly complements the fish. With the added crunch of toasted pine nuts and a touch of freshness from chopped coriander, every bite is an explosion of tastes and textures.

Perfectly suited for a cozy dinner at home or a light lunch, this mackerel dish is a fantastic option for anyone looking to enjoy a dairy-free meal that is packed with healthy fats and high in protein. Impress your friends or indulge in a self-care meal that will leave you feeling energized and satisfied. Don't miss out on the opportunity to let this vibrant dish shine on your table—give it a try today!

Ingredients

  • 600 mackerel 
  • tbsp flour plain
  • 0.5 tsp paprika smoked
  • tbsp olive oil extra virgin extra-virgin
  • small orange zest grated
  • tsp harissa to taste (, as brands vary)
  • 50 pinenuts toasted
  • small bunch cilantro leaves roughly chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Roll the mackerel fillets in the flour sifted with smoked paprika and seasoning. Shake off excess flour and set the fish aside in a single layer.
  2. Put 1 tbsp of the olive oil, the orange zest and juice and the harissa paste into a small bowl, and whisk together.
  3. Heat a frying pan with remaining olive oil until very hot. Fry the fish fillets for 5 mins, first on the skin side, then on the flesh side.
  4. When the fish is nearly cooked it should look firm pour over the orange and harissa glaze, bring to the boil and allow the liquid to bubble until sticky.
  5. Sprinkle over the pine nuts and coriander.

Nutrition Facts

Calories804kcal
Protein32.4%
Fat61.89%
Carbs5.71%

Properties

Glycemic Index
61
Glycemic Load
4.17
Inflammation Score
-8
Nutrition Score
45.298261144887%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Quercetin
2.12mg

Nutrients percent of daily need

Calories:803.76kcal
40.19%
Fat:54.95g
84.54%
Saturated Fat:9.92g
62.02%
Carbohydrates:11.41g
3.8%
Net Carbohydrates:9.3g
3.38%
Sugar:1.34g
1.49%
Cholesterol:141mg
47%
Sodium:294.79mg
12.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:64.72g
129.44%
Vitamin B12:13.2µg
220%
Vitamin D:27.3µg
182%
Selenium:112.37µg
160.53%
Vitamin B3:26.69mg
133.45%
Manganese:2.32mg
116.08%
Vitamin B2:1.38mg
80.98%
Phosphorus:532.9mg
53.29%
Vitamin B6:1.05mg
52.4%
Vitamin E:7.66mg
51.08%
Potassium:1429.63mg
40.85%
Magnesium:151.95mg
37.99%
Vitamin K:35.16µg
33.48%
Vitamin B1:0.5mg
33.11%
Copper:0.64mg
32.06%
Iron:5.53mg
30.74%
Zinc:3.74mg
24.9%
Vitamin C:15.84mg
19.21%
Vitamin A:751.64IU
15.03%
Vitamin B5:1.12mg
11.24%
Calcium:88.25mg
8.82%
Fiber:2.11g
8.44%
Folate:32.97µg
8.24%