A masterclass in healthy eating from Britain's most respected chef

GALLERIES

A masterclass in healthy eating from Britain's most respected chef

Mackerel with shaved fennel salad; soy lime and ginger dressing

Serves: 4 Preparation time: 15 mins Cooking time: 5 mins

Ingredients:

- Mackerel fillets – 4

For the dressing:

- Water – 15ml/1tbsp
- Soy sauce – 30ml/2 tbsp
- Palm sugar or dark muscovado sugar – 10g/1 tbsp
- Finely chopped fresh giner – 5g/1 tbsp
- Lime juice – 5ml/0.5 tsp

For the fennel salad:

- Fennel bulb, trimmed – 150g/0.5
- Lime juice, freshly squeezed – 6ml
- Extra virgin olive oil – 20ml/4 tsp
- Salt – 5g/1 tsp
- Rocket leaves – 15g
- White pepper – 1g/1 pinch
- Fennel seeds, soaked in warm water for 2 hours and toasted in a dry pan – 6g

Method

To prepare the fennel:

For the salad, remove the core from the fennel, then cut into wafer-thin slices using a mandolin. Immerse in a bowl of iced water and set aside for 20 minutes.

To prepare the glaze:

In a small saucepan combine the water, soy sauce, ginger and lime juice. Bring to the boil and let bubble for 10 seconds only then remove from the heat.

To prepare the mackerel:

Preheat your grill to high. Check the mackerel for pin bones and lightly score the skin at 2cm intervals. Place the mackerel fillets skin side up on a baking tray and place under the hot grill for 4-5 mins depending on the thickness of the fillets, until the fish is just cooked.

Making the fennel salad and serving:

Whilst the mackerel is under the grill, drain the fennel, pat dry in a clean tea towel and place in a large bowl with the rocket leaves, lime juice, extra virgin olive oil and seasoning. Toss lightly together to combine and sprinkle with the toasted fennel seeds. Divide the salad between the plates and lay the grilled mackerel fillets on top. Spoon the glaze over and around the fish.