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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:

  1.  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.

  2. 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.

  3. 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.

  4. Heat a frying pan until quite hot and add a little more of the olive oil.

  5. Season the mackerel fillets then place skin-side down in the hot frying

  6. pan. Cook for 3 minutes then turn and cook for a further minute on

  7. the other side.

  8. 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.