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Eat well

Grilled mackerel with sweet chilli and lime

This sweet and spicy mackerel can be made under the grill or on the barbecue, and is healthy and full of flavour

Grilled mackerel with sweet chilli and lime

Meal type: Main meal

Serves: 4

Preparation time: 10 minutes

Cooking time: 30 minutes

  1. Pre heat oven 180C, gas 4, fan 170C. Spread the potatoes onto a baking tray, mist well with cooking spray (or drizzle over oil) and season with chilli (if using) and black pepper. Bake for 15 minutes, turn the potatoes, scatter over the thyme and cook for another 15 minutes or so or so until golden and cooked through.
  2. Meanwhile pre heat the grill and mix together the chilli sauce, allspice, ginger and lime. Smear over the flesh of the fish and place onto a grill pan lined with foil skin side up (cut the fillets in half if you like for presentation). Grill for 5-6 minutes until skin is beginning to blister in places and the flesh is just opaque.
  3. Cook beans for 3-4 minutes in boiling water, drain well. Serve with the fish, potato wedges and extra lime for squeezing.

Cook’s tips

  • Substitute another oily fish such as salmon, or tuna for the mackerel.

Nutritional Information

Each Portion Contains:

Energy 1873kJ 446kcal 22%
Carbs 32.8g -
Fat 22.3g High 32%
Saturates 4.5g Low 23%
Sugar 10.2g Low 11%
Salt 0.8g Low 13%

% = an adult's reference intake

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Ingredients

500-600g (1 1/2-3/4 lb) sweet potatoes, scrubbed and cut into chunky chips

Low calorie cooking spray (or 1 tsp unsaturated oil)

Large pinch of chilli flakes (optional)

Freshly ground black pepper

A few sprigs of fresh thyme

4 tsp Thai sweet chilli sauce

1/4 tsp allspice

Thumb nail of ginger, peeled and finely grated

Zest and juice of 1 large lime

4 x 150g (5 1/2 oz) mackerel fillets

320g (11 oz) green beans

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