Grilled mackerel with mustard sauce

Grilled mackerel with mustard sauce

Category: Main meal | Serves: 2

Prep time: 10 minutes | Cooking time: 8-12 minutes

Ingredients

2 fresh mackerel, each about 175–225g (6–8oz), cleaned and with heads removed

Juice of 1/2 lemon

Freshly ground black pepper, to taste

2 1/2 tsp cornflour

150ml (1/4 pint) semi-skimmed milk

1 tbsp wholegrain mustard

1 tbsp finely chopped fresh parsley

  1. Make 2–3 diagonal cuts on both sides of each fish. Sprinkle inside of each fish with lemon juice and season with black pepper. Preheat grill to high.
  2. Place mackerel on rack in a grill pan; grill for 4–6 minutes on each side or until flesh is opaque, firm and flakes easily, turning once.
  3. Meanwhile, in a small bowl, mix cornflour with a little of the milk until smooth. Pour remaining milk into a small, non-stick saucepan; stir in cornflour mixture. Bring to the boil over a medium heat, stirring continuously, until thickened and smooth. Simmer gently for 2–3 minutes, stirring. Stir in mustard and parsley; season with black pepper to taste.
  4. Pour mustard sauce over or alongside grilled mackerel. Perfect served with crushed new potatoes and cooked vegetables such as mangetout and baby carrots.

Cook's tips

  • Use Dijon instead of wholegrain mustard.
  • Try barbecuing the mackerel if the weather is good.

The high fat content in this dish comes from the naturally occurring oil in the fish, which has been shown to be beneficial to heart health, rather than from added fat, which has been kept to a minimum.

Nutritional information

Grilled Mackerel Mustard