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.