Mustard grilled mackrel, broccoli and toasted breadcrumbs

Mustard grilled mackrel, broccoli and toasted breadcrumbs
Mustard-Grilled-Mackerel-with-Tenderstem-and-Toasted-Lemon-and-Basil-Breadcrumbs-08-2[1].jpg

Method

  1. Preheat the grill to get it really hot.
  2. Smear the mackerel fillets with the Dijon mustard on the non-skin side and grill skin side up until really crispy.
  3. Meanwhile, boil or steam the broccoli for about 3 mins until tender.
  4. In a frying pan fry the breadcrumbs in the olive oil until golden. Turn off the heat and add the zest of 1 lemon and a large handful of freshly chopped basil.
  5. Season well with sea salt and black pepper.
  6. Arrange the broccoli on warm plates with the mackerel and sprinkle the toasted crumbs over the top. Serve with lemon wedges.
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Tip

Oily fish such as mackerel is great for the heart, as is broccoli, which is excellent for protecting arteries

Ingredients

4 large mackerel fillets
4 tbsp Dijon mustard
200g (7oz) broccoli
Good slug extra virgin olive oil
2 large handfuls fresh breadcrumbs
Zest of 1 lemon
Large handful of fresh basil, chopped
Sea salt and black pepper

Notes

Time: 10 mins
Serves: 4
Nutrition: 336 cals Fat 23g (sat fat 4.5.g)