Make this mackerel puttanesca with orzo, then try our smoked mackerel salad, mackerel curry, grilled mackerel fillets and more mackerel recipes.
Ingredients
- olive oil ½ tbsp, plus 1 tsp
- garlic 2 cloves, sliced
- anchovies 2, finely chopped
- dried chilli flakes a pinch
- chopped tomatoes 400g tin
- black olives 8, pitted and halved
- capers 2 tsp
- flat-leaf parsley ½ small bunch, finely chopped
- orzo 100g
- mackerel fillets 2
- rocket a handful, to serve
Method
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Step 1
Heat ½ tbsp of olive oil in a frying pan, and fry the garlic, anchovies and chilli flakes for 2 minutes until fragrant and the anchovies have dissolved. Add the tomatoes and simmer for 8-10 minutes or until thickened and saucy, then stir in the olives, capers and parsley. Season.
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Step 2
Meanwhile, cook the orzo until al dente following pack instructions. Drain well.
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Step 3
Brush 1 tsp of oil over the mackerel fillets and season. Heat a non-stick frying pan over a high heat until really hot, then sear the mackerel, skin-side down, for 3-4 minutes until the fillets start to curl up at the sides and release from the bottom of the pan. Turn with a fish slice and cook for another 2-3 minutes until the fish is golden and cooked through.
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Step 4
Spoon the orzo onto plates, top with the mackerel fillets and puttanesca sauce, and serve with some rocket on the side.
Check out our best mackerel recipes
Nutritional Information
- Kcals 540
- Fat 26.9g
- Saturates 5.2g
- Carbs 47.3g
- Sugars 8.3g
- Fibre 4.5g
- Protein 24.9g
- Salt 1.3g
