Herb crusted mackerel

There is lots of strong evidence suggesting that we should all be eating more fish.

Current UK diet guidelines suggest eating at least two portions of fish a week. A typical portion of fish is 100g.

Eating more than 51.3g of fish a day (359.1g a week) was associated with a 12% decreased risk of bowel cancer compared to those who ate less than 9.07g of fish a day (63.49g a week).

So to help you include more fish in your weekly diet, here’s a simple and affordable recipe. 

Herby Crusted Mackerel (Serves 4)

Ingredients

• 1½ cups cooked quinoa (simmer ¾ cup quinoa in 1½ cups water for 15 minutes)
• Chopped herbs – chive, dill, parsley, tarragon, handful of each
• 1 lemon, zest and juice
• 75g capers, chopped
• Drizzle of olive oil
• Salt and pepper to taste
• 8 mackerel fillets (or 4 large fillets)

Method

• Add the herbs, lemon and capers to the cooked
  quinoa, mix well. Add a drizzle of olive oil to help to
  combine, season to taste.
• Place the mackerel skin side down on a lightly greased
  and lined tray.
• Gently press the quinoa topping onto the mackerel.
• Bake at 180°C, Gas 4 for 20 minutes, until lightly browned.

Top tips: 

• If you have any leftover quinoa topping you can add it to a salad the following day.
• You can substitute any fish for the mackeral but try to use an oily fish (eg sardines, salmon, trout) for the omega 3 benefits.