A taste of the med: Mackerel tabbouleh 

A taste of the med: Mackerel tabbouleh


This tabbouleh has hints of the Eastern Med and also goes well with lamb.

SERVES 4

75g wholewheat bulgur

1 cucumber, ends trimmed

3 tbsp extra virgin olive oil, plus

1 tsp extra for frying

4 mackerel fillets (about 100g each)

2 tbsp nonpareil capers, rinsed

8 cocktail gherkins, thinly sliced

2 tbsp currants

1 large spring onion, finely sliced then chopped

100g bunch flat-leaf parsley, tough stalks removed and coarsely chopped

2 tbsp lemon juice

  • Bring a medium saucepan of water to the boil, add the bulgur and cook according to the packet instructions until just tender. Drain using a sieve, then spread over a plate and set aside to cool.
  • Meanwhile halve the cucumber lengthways and cut into slices 3mm-4mm thick. Toss in a large bowl with a little more salt than you might to season it, and set aside for 30 minutes. Fill the bowl with cold water, give the cucumber a sloosh, then drain using a colander and pat dry between double layers of kitchen paper. Place in a large bowl.
  • Heat 1 tsp oil in a large nonstick frying pan over a medium heat. Season the mackerel fillets on both sides and fry, skin-side down, for about 3 minutes until golden and crisp and the flesh is almost cooked through. Turn and cook the flesh side for 1 minute. Transfer to a plate and leave to cool for 20-30 minutes.
  • Mix the capers, gherkins, currants, spring onion and parsley into the cucumber, then stir in the bulgur.
  • To serve, gently break each mackerel fillet into four. Season the tabbouleh, dress with the remaining oil and the lemon juice, then transfer to a large serving dish and mix in the mackerel.

GET AHEAD Prepare up to the fourth stage a couple of hours in advance. Cover everything and set aside until ready to serve.