Mackerel with orange and fennel salad recipe

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A great refreshing summer salad of fennel, chicory and Italian salad leaves. This is topped with lightly fried Mackerel fillets with an orange juice dressing. This recipe serves 4. It is both great as a starter or main meal.

  • healthy
Serves4
Preparation Time25 mins
Cooking Time10 mins
Total Time35 mins
Nutrition Per PortionRDA
Calories488 Kcal24%
Fat41 g59%
Saturated Fat6 g30%
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A fragrant summer salad of fennel, chicory and Italian salad leaves, topped with lightly fried Mackerel fillets and an orange dressing

Ingredients

  • 4 mackerel fillets, fresh or just thawed, if frozen

For the salad:

  • 2 oranges
  • 1 large or 2 small fennel bulbs
  • 2 handfuls of Italian leaf salad, or similar
  • 1 head of red chicory

For the dressing:

  • 4 tbs orange juice (juice from 1 orange)
  • 1 tsp cider vinegar
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper
  • 6 tbs walnut oil
  • 3 tbs walnuts, roughly chopped

WEIGHT CONVERTER

to

Method

  1. To make the salad: Take the peel off the oranges with a very sharp knife, removing the pith. Cut each orange into at least 8 thin slices, taking out any pips. Trim the fennel, keeping the fronds to add to the dressing. Cut the fennel into very fine slivers.
  2. To make the dressing: Whisk the orange juice with the vinegar, mustard and seasoning, then whisk in 5 tbs of the walnut oil and any chopped fennel fronds.
  3. Add the rest of the oil to a frying pan and warm through, adding the walnuts to toast them. Take out of the pan with a draining spoon and drain on kitchen paper. Add the mackerel fillets to the pan, skin-side down, and cook for a few mins on each side.
  4. Toss the salad leaves in a little of the dressing, then add the orange and fennel slices and arrange on plates. Sprinkle with the walnuts and put the fish on top. Spoon over more dressing.
Top Tip for making Mackerel with orange and fennel salad

You can use hazelnut or olive oil, if you prefer — but watch out that the walnuts don’t burn.

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