Oil-rich mackerel is full of omega-3 and is an environmentally aware way to enjoy fish

Ingredients

4  small whole mackerel , gutted and filleted
3  tbsp extra-virgin olive oil
 grated zest and juice 1 lime , plus wedges to serve
1  bunch spring onions , finely sliced
2  tbsp harissa paste (more depending on taste)
140g  couscous
500ml  hot vegetable stock
3  tbsp chopped coriander , plus sprigs to serve

Method

Brush each fillet 2-3 times with a little of the olive oil and rub with the lime zest. Season and sprinkle with half the lime juice then marinate for 5 minutes.

Heat the remaining olive oil in a large pan. Add half the onions and harissa, and stir over a medium heat for 2-3 minutes. Stir in the couscous and toss to coat with the harissa. Add the hot stock, cover and remove from the heat. Stand for 5 minutes, fluff with a fork and stir in the remaining spring onions, coriander, lime juice and some seasoning. Heat the grill.

Grill the mackerel for 3-4 minutes on each side or until the flesh is opaque. Divide the couscous between 4 plates and slide a fillet on top. Serve with lime wedges.

Try

Buying mackerel
Mackerel are best bought whole and filleted to order so you can tell just how fresh they are. This oil-rich fish is in plentiful supply and is an excellent source of omega-3 fatty acids, essential for brain development and reducing the risk of strokes.
 When buying, look out for line-caught fish, which is a selective method of capture and more environmentally friendly. Mackerel is a good choice in winter as it is in season and at its best with rich, meaty flesh.

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