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

Keyword fish

Servings 4 people

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
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.