Orange, olive & parsley grain salad with mackerel and pul biber

Orange, olive & parsley grain salad with mackerel and pul biber

Oily fish and citrus are a famous pairing. This recipe brings things up to date with fruity warmth from pul biber chilli flakes, herbs and charred sweet onions

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Low in saturated fat2 of your 5 a day
  • Serves2
  • CourseMain meal
  • Prepare10 mins
  • Cook20 mins
  • Total time30 mins

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Ingredients

  • 1 red onion, quartered and separated into layers
  • 2 tbsp Essential Black Olives, torn, plus 1 tsp oil from the 130g pot
  • 2 mackerel fillets (from the fish counter)
  • 1 tsp Cooks' Ingredients Peppery Pul Biber
  • 300g The Levantine Table Freekeh, Black Rice & Chickpeas
  • 2 Essential Oranges, scrubbed
  • 25g pack flat leaf parsley, leaves roughly chopped
  • 2 tsp pomegranate molasses

Method

  1. Preheat the grill to high. Scatter the onion in a medium roasting tin. Rub with the oil from the olives, season with salt, then arrange pointed ends up. Grill for 8-10 minutes, or until starting to blister and char.

  2. Slash the mackerel skin a few times, then season and scatter all over with the pul biber. Push the onions to the sides of the roasting tin, then put the mackerel in the middle, skinside up. Grill for 5-7 minutes until the fish is golden, opaque and flakes easily. You won’t need to turn it.

  3. Heat the grains according to pack instructions, then tip into a mixing bowl. Zest the orange and set aside. Cut the zested skin and pith from the oranges, then slice the flesh into halfmoons. Add to the grains with ½ the zest, the olives and parsley. Season, fold together gently, then spoon onto serving plates.

  4. Scatter the charred onions over and around the salad, then drizzle over the pomegranate molasses. Top with the fish, any juices from the pan and a final scattering of orange zest.

Cook’s tip

Partners on the fish counter will gladly fillet a fresh mackerel for this recipe. If you want to go the extra mile at home, feel along the middle of the fillet for ‘pin bones’ and remove them with kitchen tweezers. If you’re not a fish fan, try the recipe with grilled halloumi or lamb chops instead. 

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,569kJ/ 614kcals

Fat

28g

Saturated Fat

5.5g

Carbohydrates

55g

Sugars

21g

Fibre

11g

Protein

29g

Salt

1.7g

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