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Recette d'Avril de Natoora
Mackerel with Broad Beans and Orange
serves 4
- 4 Mackerel filleted
- 400gr Broad Beans
- 1 Orange
- 20gr Capers
- 2 cloves garlic (preferably new season)
- Small handful of mint & parsley
- Olive oil, salt & Pepper
Season the four mackerels on both sides with a little salt and pepper and olive oil. Leave to sit at room temperature until you have everything else ready.
Roughly chop the mint, parsley, garlic and capers then place in a bowl and season with pepper and olive oil. Check before adding any salt as the capers usually are salty enough.
Remove the broad beans from the pods and cook for about 2 to 3 minutes in salted, boiling water. Drain and place in a bowl of cold water, then peel the grey skin off the beans leaving only the green beans inside. Place in the bowl with the mint and parsley mixture.
Heat up a heavy frying pan and when it is nice and hot place the mackerel skinside first into the pan and cook over a high heat for one to two minutes, turning the heat down if it begins to smoke too much. Turn over and cook until just done, about 1-2 minutes more. Remove the mackerel, put the pan back on the heat and add the white wine. Cook for one minute then cut the orange in half and squeeze the juice into the pan; cook for a further 1 to 2 minutes. (You can also omit the white wine).
To serve place some of the broad beans on the plate and lay a mackerel on top. Then dress with some of the pan juices.
Chop the garlic and onion together. Put them in a pan with 1 tsp sugar and the vegetable stock. Cook gently for 15 minutes, stirring occassionally. |
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