Barbecue mackerel fillets

Serves 4

Ingredients:

  • 4 mackerel fillets

  • Sprinkling of dried chilli flakes to taste 

  • 2 garlic cloves, crushed

  • Zest and juice of 2 limes

  • A handful of chopped parsley

  • Ground, black pepper

*Tip* These barbecue beautifully but I'd recommend using a grilling basket so they don't stick. 

Method:

  • Mix all the marinade ingredients together in a jug.

  • Run your fingers over the fillets and feel for tiny bones. Use tweezers to hoik out any remaining ones. 

  • Lay the fillets skin-side down in a flat dish and pour the marinade over the top.

  • Ensure all of the fish is coated, turn the fillets over, and chill in the fridge for around half an hour.

  • Place them skin-side-down on a hot barbecue in a grilling cage, or on pre-heated, very lightly oiled griddle pan. Cook until the flesh turns opaque, and then flip over to finish off skin-side-up.

Health

  • Mackerel is an oily fish, and particularly high in long-chain omega-3 fatty acids, which the body needs and cannot produce.

  • Chilli and garlic are great for preventing heart disease. Capsaicin in chillies can reduce pressure in blood vessels, while garlic has ajoene, an 'organosulfur' compound, which reacts with a chemical in the body that regulates the rate which blood clots. 

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