Ingredients
- 4 fresh mackerel fillets, pin bones removed
- 1 tbsp olive oil
- 2 cooked beetroot (not in vinegar), cut into wedges
- 2 handfuls of rocket or watercress
- 1 tbsp chopped dill
- 1 tbsp toasted walnuts or pumpkin seeds
For the horseradish dressing
- 3 tbsp Greek or homemade yoghurt, or crème fraîche
- 1–2 tsp grated horseradish
- 1 tsp lemon juice
- 1 tsp extra virgin olive oil
Method
- Make the dressing: mix the yoghurt, horseradish, lemon juice and oil, and season.
- Grill the mackerel: heat the grill to high. Brush the mackerel with oil, season and grill skin-side up for 4–5 minutes, until the skin is crisp and blistered and the fish is cooked through. (Or fry skin-side down in a hot pan for 3 minutes, then turn for 1 minute.)
- Assemble: arrange the leaves and beetroot on two plates and top with the mackerel.
- Serve: spoon over the dressing and scatter with dill and walnuts.
Why it's good for you: Mackerel is one of the richest and most affordable sources of omega-3 fats, and it's a sustainable fish from British waters. Beetroot is rich in natural nitrates, which help blood vessels relax, and in betalains, which give it its deep colour and protective qualities.
Good to know: Keep beetroot to a small portion if you're following a strict keto diet. Beetroot can turn urine pink; this is harmless.
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