Get a healthy dose of Omega-3 with this smoky, flavoursome mackerel dish. It’s low in carbs and high in healthy fats, plus chickpeas make for a good source of fibre to help lower LDL cholesterol.
Serves 6
1 fennel bulb, trimmed
100g cherry tomatoes, halved
200ml plain yoghurt
40ml extra virgin olive oil
30ml lemon juice
2 tsp hot horseradish sauce
4 baby gem lettuce, halved
400g can chickpeas, rinsed and drained
2 tbsp olive oil
Bunch of spring onions, sliced
Juice of ½ lemon
Salt and pepper
300g smoked mackerel, flaked
Method
1 Cook veg (optional): preheat oven to 200°C/180°C fan/gas mark 6. Roast the fennel and tomatoes in oil for 20 mins.
2 To make the dressing, whisk together the yoghurt, extra virgin olive oil, lemon juice and horseradish sauce.
3 Cut each lettuce half into 4 wedges. Mix the chickpeas with 1 tbsp olive oil.
4 Place the fennel, tomatoes and spring onions in a bowl. Add the remaining olive oil and lemon juice. Season and toss.
5 Layer the lettuce and chickpeas with fennel, tomatoes and spring onions. Add the mackerel. Drizzle with the dressing.
Mackerel, fennel and chickpea salad from The Ginger & White Cookbook by Tonia George, Emma Scott & Nicholas Scott (Mitchell Beazley, £18.99; www.octopusbooks.co.uk). Photography by Jenny Zarins.