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Recipes

Grilled mackerel with warm lentil salad

Nutritional Info
Calories783
Fat65g
Saturates8g
Total Sugar10g

Fresh mackerel has a strong flavour, so it contrasts well with the more subtle taste of the lentils and herbs.

Grilled mackerelFresh 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

Method

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.

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