Mackerel is perhaps one of the best value, most highly nutritious and under utilised fish in Australia. It is an oily fish and it’s very high in omega 3 essential fatty acid. It is also a smaller fish so its a more sustainable source than some other breeds. To give you an idea of how inexpensive fresh mackerel can be I bought these for around $12.00 per kilo at the local fish mongers. You can see why I called it mighty mackerel. That’s the good news, it does however have some small bones that you have to watch out for, believe me it’s worth the effort!

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Ingredients

Cauliflower Rice (click here for the recipe)

800gm tomatoes (I have used mixed heritage tomatoes here, but cherry tomatoes or other varieties will work just fine)
1 fresh red chilli, very finely sliced
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
Fresh basil

For the Mackerel

4 x 200gm whole mackerel
1 heaped teaspoon of ground coriander
Olive oil
2 sprigs of fresh rosemary, finely chopped
2 cloves of garlic, crushed

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Method

When buying your mackerel ask your fish monger to prepare it for you. If you are anything like me you may not be very comfortable chopping the heads off. The fish monger will remove the heads, clean the fish and remove and fins or scales.

Take your prepared fish out of the fridge, score the mackerel a couple of times on either side to allow the flavours to infuse the fish. Drizzle on a little olive oil, rub in rosemary, coriander, garlic and season with sea salt and black pepper. Set aside and allow to come to room temperature.

Prepare a whole cauliflower for cauliflower rice, believe me you may not think you will eat that much, but you will!

Dice tomatoes roughly, add finely diced chilli and toss together with around half the fresh basil and set aside.

When the cauliflower rice is prepared heat olive oil in a large frying pan on over medium-high heat

Add the mackerel and cook for around 4-5 minutes on each side or until golden brown and crispy. Remove from heat.

On a platter serve up a heaped bed of cauliflower rice, surrounded with ripe tomatoes and place fish on top. Garnish with fresh basil

Bon appetite!