We need fat in our daily menu, and mainly good fat, fat to protect us against cardiovascular events. Fat fish, prepared in an healthy way, is a perfect deliverer of this good fat. Above all, is it so cheap. The mackerel family is not so very attractive to grill or bake in the house because of their penetrating smell. The perfect way to avoid that smell is to bake the fish in the oven, my favorite tool in the kitchen.
For 2p bake 600-800 grams of courgettes chopped or sliced, mixed with 4 chopped garlic cloves, 1 chopped spicy little pepper, pepper, salt and zeste of an orange in the oven at 200° for approx 20 mins. Stir now and again. Put 400 grams of mackerel filet with the skin upwards on baking paper. Spread some coriander oil*, pepper and salt on each side of each filet. Bake for 10 mins in the oven on the top tray. Boil 120 grams of farro until al dente. Mix the farro with the courgettes and put the mackerel filets on top. Serve with a lovely dressing of 2 table spoons of coriander oil, juice of ½ lemon, 2 table spoons of red wine vinegar and 2 teaspoons of dijon mustard (taste and add salt or pepper). Serve and enjoy your meal.
*coriander oil is a nice way to store fresh coriander for 2-3 weeks. Blanch 2 bunches of fresh coriander shortly. Drain and dry as much as you can. Mix the coriander with 300 ml of good olive oil in the blender. Store in clean and closable pots in the fridge. Fabulous aroma.