Ingredients

1 red pepper, cored, deseeded and finely diced 2 spring onions, sliced
2.5-5cm (1-2 inch) piece of fresh root ginger, peeled and thinly sliced
1 teaspoon olive oil 1 teaspoon grated orange rind
125 ml (4 fl oz) dry cider 125 ml (4 fl oz) orange juice
2 tablespoons lemon juice 1 teaspoon reduced-salt soy sauce 4 mackerel fillets, about 150 g (5 oz) each, skinned
2 tablespoons chopped fresh coriander freshly ground black pepper
Although mackerel is the best source of omega-3 fatty acids, remember that all fish is good for you and and should be eaten on a regular basis to ensure your diet gets the full benefit. A good tip is to keep a good supply of frozen fish, and frozen food generally, in the freezer. They...

Instructions

1.Heat the oil in a large nonstick saucepan, add the pepper, spring onions and ginger and cook, stirring, for 1-2 minutes. Stir in the orange rind, cider, orange and lemon juices and soy sauce. Bring to the boil.
2. Reduce the heat and add the fish. Cover and cook for 5 minutes until the fish starts to flake when tested with a fork. Using a fish slice or slotted spoon, remove the fish from the cooking liquid and place on a plate. Cover with foil. Keep warm in the oven.
3.Add the coriander and pepper to taste to the cooking liquid. Bring to the boil. Boil rapidly until the mixture reduces to a sauce consistency. Serve with Tabbouleh or Baked Beetroot, Spinach & Orange Salad , if liked.

Although mackerel is the best source of omega-3 fatty
acids, remember that all fish is good for you and and
should be eaten on a regular basis to ensure your diet gets
the full benefit. A good tip is to keep a good supply of
frozen fish, and frozen food generally, in the freezer. They
are just as nutritious as fresh foods in some cases and can
act as the perfect healthy eating, convenient way to cook
your evening meal.

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