Brown rice with mackerel, fennel and orange

Ingredients

For 1 serving

• Brown rice60 g
• Mackerel130 g
• Fennel0.5
• Orange0.5
• Black olives5
• Extra virgin olive oil6 g
• Dill3 g
• Saltto taste
• Black pepperto taste

Contains: fish

In season: November – March

Method

1. Bring a pan of water to the boil, salt it, add the brown rice and cook for 35 minutes over medium heat, until tender; drain and leave to cool slightly.
2. Meanwhile remove the tough outer layers and the base of the fennel and slice it very thinly; keep a few green fronds aside.
3. Peel the orange to the flesh: cut off both ends, remove the peel and white pith with a knife following the curve, then slice it or cut out the segments without membranes, saving the juice.
4. Pat the mackerel fillets dry, salt them and heat a non-stick pan with a little of the olive oil over medium-high heat. Cook skin side down for 4 minutes, until crisp, then turn for 1 minute, until the flesh is opaque.
5. Build the bowl with rice, fennel, orange, black olives and mackerel; dress with the remaining oil, the orange juice, chopped dill, salt and black pepper.