Bbq Mackerel with Tomato & Anchovy Sauce
|Olive oil||4 Tablespoon|
|Garlic||3 Clove (15 gm), finely chopped or crushed|
|Anchovy paste/Finely chopped anchovies||2 Tablespoon|
|Tomato puree||4 Tablespoon|
|Chili flakes||1⁄2 Teaspoon|
|Tomatoes||2 , roughly chopped|
|Basil leaves||4 (Plus Extra To Serve)|
|Mackerel||4 , gutted, heads removed|
1. Pour 3 tbsp oil into a medium frying pan and heat gently, then add the garlic - if it sizzles, the oil is too hot. Cook for about 3 mins until the garlic is just beginning to brown. Stir in the anchovy paste for a couple of mins, then the tomato puree for 2 mins more - you should now have a lovely aromatic paste.
2. Add 250ml water and the chilli flakes with some seasoning, then simmer gently for 3 mins. Stir in the chopped tomatoes and basil and keep warm.
3. Heat the barbecue. When the flames have died down and the coals are glowing, season the fish and brush with the remaining oil. Lay on the grills, or on a sheet of foil if you are worried about it sticking, then cook for 5-6 mins on each side until the fish is charred and just cooked through. You can also cook this indoors on a griddle pan.
4. Lift each fish onto a plate, spoon over some of the sauce, scatter with fresh basil and serve with Barbecued potato wedges and some rocket or, if you've been foraging at the seaside, sea veg.
Calories 2022 Calories from Fat 1275
% Daily Value*
Total Fat 142 g218.2%
Saturated Fat 31.7 g158.4%
Trans Fat 0 g
Cholesterol 632.4 mg210.8%
Sodium 911.1 mg38%
Total Carbohydrates 5 g1.7%
Dietary Fiber 1.3 g5.2%
Sugars 2.4 g
Protein 170 g340.2%
Vitamin A 43.4% Vitamin C 24.6%
Calcium 20.1% Iron 84.9%
*Based on a 2000 Calorie diet