Great-tasting and fuss-free, this grilled mackerel with herby yogurt and pearl barley makes a delicious midweek meal. It’ll give you an omega-3 boost, too.
Not quite what you’re looking for? How about grilled mackerel with green bean, olive and tomato pesto salad?
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Ingredients
- 350g pearl barley (see tips)
- Small handful each fresh coriander and mint, chopped
- 4 whole fresh mackerel, butterflied (ask your fishmonger), or 8 fresh mackerel fillets
- 200g fine green beans
- 2 tsp nigella seeds
- 350g natural yogurt
- Finely grated zest and juice ½ lemon, plus wedges to serve
- 2 tbsp extra-virgin olive oil
- ½ cucumber, cut into finger-size slices
- ½ bunch spring onions, sliced
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Method
- Cook the pearl barley in lightly salted boiling water according to the pack instructions (40-50 minutes, or see tip), then drain and set aside to cool slightly. Season well, then toss with half the herbs.
- Meanwhile, heat the grill to medium-high. Grill the mackerel skin-side up on a foil-lined baking sheet for 8-10 minutes until the skin is crisp and the flesh is opaque.
- Cook the fine beans in boiling salted water for 3 minutes, then drain and rinse under cold water to refresh.
- In a bowl, mix together the nigella seeds, yogurt, remaining herbs, lemon zest and juice and most of the olive oil.
- Divide the cooked barley among 4 plates, top with the mackerel, green beans, cucumber and spring onions. Squeeze over the lemon wedges, then serve with the yogurt dressing on the side (see tips).
Nutrition
- 830kcals Calories
- 38.7g (9.9g saturates) Fat
- 44g Protein
- 75.3g (5g sugars) Carbs
- 2.3g Fibre
- 0.7g Salt
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