Penny Brohn UK

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Herb crusted mackerel

Herb crusted mackerelThere 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.
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