Mackerel, Orange & Rocket Salad Recipe

Place the bulgur wheat in a large saucepan, cover with cold water and bring it to the boil. Add a pinch of salt, then turn the heat down to medium and leave to cook, uncovered, for 15 minutes or until the grains are tender. Drain the bulgur wheat, then tip it back into the pan and set aside (off the heat). Next, cut the top and bottom off the orange and sit it in a dish or shallow bowl. Cutting down the sides, work your way around the orange until you have cut all the skin and pith away from the flesh. Cut between the membranes so that you have skin-free segments; place these in a large dish, and tip any juice that has collected in the bowl into a small mixing jug.

Make a dressing by adding the vinegar, the tablespoon of oil and the honey to the orange juice in the jug, with salt and pepper to your taste. Mix well, then pour half of the dressing into the cooked bulgur wheat and stir it in. Put the pumpkin seeds into a small pan over a medium-high heat, then cook for about 5 minutes, or until they take on a little colour and smell toasty. Tip the cooked seeds on to a plate and leave to cool.

To cook the mackerel fillets, place a large frying pan over a medium-high heat. Brush each fillet all over with olive oil, season with a little salt and pepper, then place in the hot pan skin-side down and cook for about 4 minutes, or until the skin is crisp. Turn the fillets over and cook on the other side for a further 2-3 minutes.

While the mackerel cooks, slice the celery sticks thinly and add the slices to the dish containing the orange segments. Tip in the rocket leaves, too, then pour in the remaining dressing. Toss well to combine.
To serve, divide the bulgur wheat between two plates, then sit a cooked mackerel fillet on top of it. Fill the rest of each plate with the orange salad, then serve straight away, taking any leftover salad to the table.