Grilled mackerel with warm lentil salad

12 July 2012

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.

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.

Calories: 783 Fat: 65g Saturates: 8g Total Sugar: 10g Salt: 0.5g