
Barbecue mackerel fillets
Serves 4
Ingredients:
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4 mackerel fillets
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Sprinkling of dried chilli flakes to taste
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2 garlic cloves, crushed
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Zest and juice of 2 limes
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A handful of chopped parsley
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Ground, black pepper
*Tip* These barbecue beautifully but I'd recommend using a grilling basket so they don't stick.
Method:
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Mix all the marinade ingredients together in a jug.
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Run your fingers over the fillets and feel for tiny bones. Use tweezers to hoik out any remaining ones.
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Lay the fillets skin-side down in a flat dish and pour the marinade over the top.
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Ensure all of the fish is coated, turn the fillets over, and chill in the fridge for around half an hour.
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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
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Mackerel is an oily fish, and particularly high in long-chain omega-3 fatty acids, which the body needs and cannot produce.
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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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