Grilled mackerel with warm lentil salad
Fresh mackerel has a strong flavour, so it contrasts well with the more subtle taste of the lentils and herbs. The pomegranate seeds add some sharpness and the nuts add a good crunchy texture.
Try to incorporate an oily fish into your diet at least once a week; up to twice a week for girls and young women; and up to four times for boys, men and older women.
Oily fish such as mackerel, herring, sardines, salmon, trout and fresh tuna are the richest source of long-chain omega-3 fats. Omega-3 fat is particularly important in helping to reduce LDL or ‘bad’ cholesterol in the blood, as well as preventing blood clots and regulating the heartbeat.
Prep time: 30 mins
Cooking time: 15 mins
Total time: 45 mins
Ingredients (Serves 2)
- 4 small mackerel fillets
- 250g sprouting lentils
- 50g pine nuts
- 50g walnuts, roughly chopped
- Handful of fresh chives, finely chopped
- Handful of fresh flat leaf parsley, finely chopped
- 3 spring onions, thinly sliced
- 1 pomegranate, seeds only
Place the lentils into a large bowl. Add the nuts, chives, parsley, spring onions and pomegranate seeds and mix until well combined.
For the dressing, whisk all of the dressing ingredients together in a bowl until thick and well combined and season with freshly ground black pepper. Pour the dressing into a small saucepan and warm through over a gentle heat.
Preheat the grill to its highest setting. Brush the mackerel fillets with a little olive oil and season with salt and pepper. Place the mackerel onto a grill tray and grill for 5-7 minutes.
When ready to serve, mix the warm dressing into the salad and divide it between two plates and place the fish on top.
Interested in health, nutrition, fitness and private health insurance? Why not follow us on Twitter @AXAPPPhealth