Mackerel is a rich source of Omega-3 fatty acids. Get your RDA through a portion of brain-boosting oily fish with this vibrant mackerel salad
Serves 2
2 mackerel fillets, each about 100g
1 large tomato, sliced
½ red pepper, deseeded and chopped
½ red onion, chopped
1 courgette, chopped
1 tbsp lemon juice
1 handful of parsley leaves, chopped
Freshly ground black pepper
1 bay leaf, torn into quarters
1 handful of basil leaves
1 tbsp lemon juice
2 tbsp olive oil
1 garlic clove, crushed
1 tbsp water
2 handfuls of rocket leaves
Method
1 Preheat the oven to 180°C/160°C fan/gas mark 4. Put the mackerel in a baking tin and put a line of tomato slices on top to cover the fish. Sprinkle with the pepper, onion and courgette; drizzle with lemon juice. Sprinkle with the parsley and season to taste with pepper, then add the bay leaf. Bake for 25 minutes.
2 Meanwhile, to make the garlic pesto, put the basil leaves, lemon juice, olive oil, garlic and water in a small blender or food processor and blend to a smooth paste.
3 Top the rocket leaves with the mackerel and vegetables, then drizzle over the garlic pesto to serve.
Baked mackerel with garlic pesto from The New Low-Carb Diet Cookbook by Laura Lamont (Watkins, £12.99) Photography by Toby Scott and Noel Murphy.