Seared Mackerel with Pomegranate and Manuka Honey Dressing
Pomegranate is a good source of fibre. It also contains vitamins A, C and E, iron and other beneficial antioxidants.
For the Mackerel:
2 tbsp Extra Virgin olive Oil
1 Small Head Spring Greens, washed and shredded
½ Red Onion, peeled and sliced
Juice and Zest of 1 Lemon
4 fresh Mackerel Fillets, pin-boned and cut into 2 equal pieces
For the dressing:
Seeds from 1 Pomegranate, try to catch the juice when scooping the seeds out
2 tsp Manuka Honey
1 Red Pepper, deseeded and chopped into fairly small dice
3 Large Fresh Mint Sprigs, finely chopped
3 tsp Red Wine Vinegar
4 tbsp Extra Virgin Olive Oil
½ tsp Rose Harissa (optional)
Freshly Ground Black Pepper
Get Stuck In:
Start by making the dressing. Place half the pomegranate seeds along with the juice in a food processor and blitz. Strain and pour the juice into a small pan. Add the honey and bring to the boil then cook to reduce by half.
Place all the other dressing ingredients in a bowl, add the strained pome granate juice and reserved pomegranate seeds, season with black pepper and set aside.
In a large, shallow pan, heat some of the olive oil until very hot then add the shredded spring greens and stir-fry for 2-3 minutes. Season with the lemon juice, zest and freshly ground black pepper.
Heat a frying pan until quite hot and add a little more of the olive oil.
Season the mackerel fillets then place skin-side down in the hot frying
pan. Cook for 3 minutes then turn and cook for a further minute on
the other side.
To serve, arrange small piles of spring greens in the centre of 4 warmed plates. Using a fish slice, place a warm mackerel fillet, skin-side up, on each. Spoon the dressing over and around and serve immediately.