Grilled mackerel and watercress salad with orange and chilli

22 December 2017 by
First published: 28 January 2018

Grilled mackerel and watercress salad with orange and chilli

Probably the most popular means of getting watercress into your diet is in a salad. This grilled mackerel and watercress salad with orange and chilli recipe packs a punch, providing the healthy fatty oils found in mackerel, as well as it being a great protein supplement.

Preparation time: 20 minutes

Cooking time: 5 minutes

(serves 4 as a starter or 2 as a main meal)

4 mackerel fillets

½tsp ground coriander

½tsp ground black pepper

2 oranges

1 red chilli, deseeded and finely chopped

½tsp Dijon mustard

½tbsp good quality honey

85g watercress

½ a small red onion, finely sliced


Pre-heat the grill to medium-high.

Zest half an orange and mix well with the coriander, black pepper, and half the chopped chilli.

Lightly score the skin of the mackerel fillets with a sharp knife, being careful not to cut into the flesh. Press the spice mixture into the skin.

Segment the oranges. Cut off the top and bottom, then cut away any peel and pith using a paring knife. Holding the peeled orange over a bowl, use the paring knife to cut each segment away from the centre. Put the segments to one side and squeeze the remaining orange to release any juice.

Measure 2 tablespoons of the orange juice into a small bowl, then mix the with mustard, honey and remaining chopped chilli. 

Place the mackerel fillet skin side up on a grill tray. Grill for 4-5 minutes or until cooked through with crisp skin.

While the fish is cooking, divide the watercress between four plates.  Scatter with the orange segments and sliced red onion. Drizzle with the orange dressing and top with the grilled mackerel. Serve immediately.

For more watercress packed recipes, visit

You might also be interested in this glazed brisket burger recipe or these broccoli and sweetcorn fritters.

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Grilled Mackerel and Watercress Salad with Orange and Chilli
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