Citrus-baked Mackerel with Couscous

Citrus baked mackerel with couscous (1 of 1)-2

Also known as maccarello in Italian, mackerel is one of the highly recommended oily fish for a healthy diet. Rich in omega-3 fatty acids, this fish helps lower the risk of heart disease and diabetes. Mackerel also contains anti-inflammatory compound which helps lower joint pain and stiffness in people suffering from rheumatoid arthritis.

Wheat’s more, consuming mackerel on a regular basis is great for those who are prone to depression or suffer from frequent bouts of mood swings. Research has also proven that people consuming high dosages of omega-3 fatty acids are at lower risk of getting affected by depression. Mackerel is loaded with DHA (Docosahexaenoic acid) and consuming this fish lowers your chances of suffering from Alzheimer’s disease or Parkinson’s disease.

Rather than just pan-frying mackerel with salt and pepper, it doesn’t take that much more time to add a citrus twang to this popular fish. With the juice and zest of an orange plus some ground coriander, cumin and crushed ginger, you can now be serving mackerel with a new moroccan twist.

INGREDIENTS:

(Serves 2)

For the fish:

  • 2 mackerel fillets
  • Juice of 1/2 orange
  • Zest of 1/2 orange
  • Pinch of freshly grated ginger
  • 1/2 teaspoon of ground coriander
  • 1/2 teaspoon of ground cumin

For the couscous:

  • 2/3 cup couscous
  • 1 cup vegetable stock or water
  •  1/3 teaspoon of ground cumin
  • 1/3 teaspoon ground coriander
  • 1 teaspoon olive oil

Citrus baked mackerel with couscous (6 of 17)

METHOD:

1) Preheat oven to 200 degrees celsius and line a roasting tray with parchment paper.

2) For the fish, make a paste by grating the zest of 1/2 orange along with the cumin, coriander, oil, ginger and some salt. Make 3 slashes on the mackerel fillet and rub the paste all over.

Citrus baked mackerel with couscous (1 of 17)

Citrus baked mackerel with couscous (4 of 17) Citrus baked mackerel with couscous (3 of 17)    3) Pour the fresh orange juice over the fish and bake for 12-15 minutes until the fish is cooked.

Citrus baked mackerel with couscous (5 of 17)

4) Meanwhile, cook the couscous. Put the couscous in a bowl and in a separate pot, heat the stock or water until it boils. Pour the hot liquid over the couscous, close the lid and set aside for 6 minutes till all the liquid gets absorbed. Fluff up the grains with a fork and season to taste with salt and black pepper. Feel free to grate some orange zest and throw in some raisins.

Citrus baked mackerel with couscous (10 of 17)

Citrus baked mackerel with couscous (11 of 17)

5) Make a bed of couscous and place a mackerel fillet onto each plate, spooning over the pan juices to serve.

Citrus baked mackerel with couscous (1 of 3)

Citrus baked mackerel with couscous (3 of 3)



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Cumin and Coriander Roasted Cauliflower with Dates and Crushed Almonds

Roasted Spiced Cauliflower with Dates (4 of 19)

Did you know that cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6? What’s more, it’s also a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it contains a good dosage of vitamin B2, protein, vitamin B1, niacin, and magnesium. So if you want a food that wil help lower your risk of contracting cancer, improve your digestion, and help with calcium absorption, this white cruciferous vegetable is the choice for you.

But wait, isn’t cauliflower super bland, tasteless, and lacking in texture? Short answer: Yes and No. “Yes” by its very nature but “No” if you know how to cook it the right way to deliver maximum punch and texture. What is the right way? For me, it involves roasting the cauliflower with a concoction of cumin and coriander spices, then adding chopped dates for a touch of sweetness, and throwing a handful of crushed almonds to pack in the extra “crunch factor”. Mmm….suddenly, cauliflower has taken on a new dimension, delivering a really incredible flavour that one can be impressed by (well, at least marginally).

INGREDIENTS:

  • 1 head of cauliflower, broken into florets, outer greens removed
  • 2 teaspoon cumin
  • 2 teaspoon coriander seeds
  • 1 knob of butter
  • Olive oil
  • Salt and pepper, to taste
  • Half a cup of pitted dates, chopped into halves
  • Handful of roasted almonds, crushed
  • 1 piece of fresh coriander, chopped

METHOD:

1) Preheat oven to 200 degrees celsius. Blanch cauliflower in a pot of boiling water for a few minutes then transfer to a colander and give it a good shake to get as much water out as possible. Allow it to steam dry (don’t want any water or else it won’t roast properly).

Roasted Spiced Cauliflower with Dates (18 of 19)

2) Bash the coriander seeds in a mortar and pestle. Combine with the cumin. Repeat for the almonds.

Roasted Spiced Cauliflower with Dates (15 of 19) Roasted Spiced Cauliflower with Dates (17 of 19)Roasted Spiced Cauliflower with Dates (16 of 19)

3) Chop the pitted dates into halves.

Roasted Spiced Cauliflower with Dates (12 of 19)

4) Add knob of butter with some olive oil in a pan on medium heat. Throw in the cauliflower and throw in the spices, almonds, and dates. Mix together thoroughly to ensure cauliflower florets are covered with the spice mixture. Add salt and pepper to taste.

Roasted Spiced Cauliflower with Dates (14 of 19)

Roasted Spiced Cauliflower with Dates (11 of 19)

5) Transfer contents to a roasting tray and roast for about 15 minutes to crisp up the florets.

Roasted Spiced Cauliflower with Dates (9 of 19)

6) Serve and garnish with some chopped fresh coriander.

Roasted Spiced Cauliflower with Dates (1 of 19)

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