Rich, oily fish, both mackerel and sardines offer the heart-friendly benefits of omega-3 fatty acids as well as being excellent value for money.
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4 whole mackerel, gutted and cleaned
1 large bunch of parsley or thyme stalks
3 tablespoons chopped chervil to garnish
For the sauce
450g (1lb) rhubarb, chopped
Finely grated zest and juice of ½ orange
15g (½ oz) butter
1 tablespoon sugar
1 teaspoon coriander seeds
Salt and black pepper
Method Prep:20min › Cook:30min › Ready in:50min
To make the sauce, put the rhubarb in a saucepan with the orange zest and juice, butter, sugar and coriander seeds. Cover and bring slowly to the boil over a low heat, then uncover and simmer, stirring frequently, for about 10 minutes, until thick and pulpy.
Remove from the heat and leave to cool for a few minutes. Using a spoon, pick out and discard the coriander seeds, then transfer the sauce to a blender or food processor. Purée until smooth, then pass through a sieve back into a clean saucepan. Add salt and pepper to taste and a little more sugar if necessary. Warm the sauce through over a low heat while you cook the mackerel.
Heat the grill to medium. Using a sharp knife, make three diagonal slashes on each fish. Generously season the fish inside and out with salt and pepper. Put a small bundle of herb stalks inside each fish, then transfer them to the grill pan.
Grill for 8-10 minutes on each side. Remove from the heat and discard the herb stalks from each fish.
Make a pool of the warm rhubarb sauce on each serving plate, top with the mackerel and sprinkle with the chervil. Serve with new potatoes and green beans.