Herb crusted mackerel

Herb Crusted Mackerel

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.
Course Main Course
Servings 4 people

Ingredients
  

  • 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
  • 75 g capers chopped
  • drizzle of olive oil
  • Salt and pepper to taste
  • 8 mackerel fillets (or 4 large fillets)

Instructions
 

  • 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 mark 4, for 20 minutes, until lightly browned.

Notes

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 mackerel but try to use an oily fish (eg sardines, salmon, trout) for the omega 3 benefits.
Keyword fish

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