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Mackerel
Grilled mackerel, grapefruit and pesto freekeh salad

Grilled mackerel, grapefruit and pesto freekeh salad

Name: Grilled mackerel, grapefruit and pesto freekeh salad
Prep time: 40 min
Cook time: 10 min
Total time: 50 min
Yield: Serves 4
Cuisine: Moroccan recipes
Ingredients: Olive oil for frying and drizzling; 1 red onion, finely chopped; 1 tbsp balsamic vinegar; 200g freekeh; 500ml chicken stock; Squeeze lemon juice; 8 skin-on mackerel fillets, pin boned (small bones removed with kitchen tweezers/pliers); 3 large pink grapefruit, segmented and juice reserved (for the pesto); 100g young leaf spinach; 25g fresh flatleaf parsley, chopped; For the pesto; 100g pine nuts, lightly toasted for 5 minutes in a dry frying pan; 50g basil; 50g fresh flatleaf parsley; 120ml extra-virgin olive oil; 50g parmesan, coarsely grated; Reserved juice from the segmented grapefruit (above)

Easy
February 2017

Easy
February 2017

Serves 4
Hands-on time 40 min, grill time 10 min

The combination of crispy grilled mackerel, sharp grapefruit and the nutty flavour of freekeh, all topped with fresh pesto, makes this grain salad worthy of a special lunch.

Nutrition: per serving

Calories: 885kcals
Fat: 53.2g (9.7g saturated)
Protein: 44.6g
Carbohydrates: 50g (16g sugars)
Fibre: 13.7g
Salt: 1g

Nutrition: per serving

Calories: 885kcals
Fat: 53.2g (9.7g saturated)
Protein: 44.6g
Carbohydrates: 50g (16g sugars)
Fibre: 13.7g
Salt: 1g

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Ingredients

Olive oil for frying and drizzling
1 red onion, finely chopped
1 tbsp balsamic vinegar
200g freekeh
500ml chicken stock
Squeeze lemon juice
8 skin-on mackerel fillets, pin boned (small bones removed with kitchen tweezers/pliers)
3 large pink grapefruit, segmented and juice reserved (for the pesto)
100g young leaf spinach
25g fresh flatleaf parsley, chopped

For the pesto

100g pine nuts, lightly toasted for 5 minutes in a dry frying pan
50g basil
50g fresh flatleaf parsley
120ml extra-virgin olive oil
50g parmesan, coarsely grated
Reserved juice from the segmented grapefruit (above)

Method

Heat a glug of olive oil in a large pan, then add the onion and gently fry for 5-6 minutes until softened. Add the balsamic vinegar and freekeh, then cook for 2-3 minutes more. Add the stock and simmer for 20 minutes until the freekeh is al dente – the stock should be almost completely absorbed. Turn off the heat and allow to cool to just warm.
Meanwhile, put half the pine nuts and the rest of the pesto ingredients in a food processor and whizz to a rough paste. Heat the grill to high.
Drizzle olive oil and a squeeze of lemon over the mackerel fillets, then grill for 5-8 minutes, skin-side up, until cooked through (keep an eye on them, as grills vary in strength).
Stir the grapefruit segments, spinach, parsley and half the pesto into the freekeh. Season to taste and serve with the mackerel, extra pesto and the remaining pine nuts.