Mackerel Fillets with Mustard and Pink Peppercorns
4 mackerel fillets ,approx.
450 g (1 lb) from 2 fresh mackerel
1 small lemon
1 ½ tbsp olive oil
1 ½ tbsp Dijon mustard
1 tbsp wholegrain mustard
1 ½ tbsp lemon juice, freshly squeezed
2 tsp pink peppercorns
½ tsp salt Black pepper, freshly ground
2 tbsp fresh dill (5 g)
Preheat the oven to 200°C (400°F). Chop the dill finely and combine it with the other ingredients for the sauce in a small bowl. Mix well. Using a very sharp knife, cut 3 or 4 diagonal slits in the mackerel skin. They shouldn’t be too deep or the fillet could fall apart. Coat both sides of the fish fillets with the sauce and place them skin-side up on a baking tray lined with baking paper. Cut the lemon in half lengthwise and slice it. Place a half-moon slice of lemon in each slit. Cook the mackerel for 8 – 10 minutes, then transfer to a serving platter together with the juices from the pan and garnish with a few sprigs of dill. The mackerel fillets with mustard can also be served as a cold starter with a salad of baby greens and thinly sliced Granny Smith or other tart apple. They can be prepared a day ahead and kept cold until half an hour before serving. You will find that the mackerel becomes even more flavoursome after a night in the fridge marinating with the mustard sauce.
Fish and mustard may not be a common combination, but the rich taste of the mackerel is greatly complemented by the sharpness of the mustard and lemon. It’s a well-known fact that mackerel is one of the most nutritional fish we can eat due to its high omega 3 content. It contains high levels of Vitamin D and B12, as well as magnesium, potassium and iron. However, the American King Mackerel is to be avoided at all costs due to its extremely high mercury content. Less known are the health benefits of mustard. These little seeds are rich in minerals such as calcium, magnesium, phosphorus, and potassium. They provide fibres and vitamins such as C, E, K and the B-vitamin complex.