OMEGATASTIC - OILY FISH RECIPES TO INCREASE OMEGA-3 FATTY ACIDS - Honey Glazed Spiced Mackerel - Grilled Sardines with Salsa Verde

Honey-Glazed Spiced Mackerel

This dish includes a simple, quick marinade, which is delicious on oily fish such as mackerel and sardines. The fish can be served hot or cold and makes an easy lunch. Leftovers can be used cold in a salad the following day.

SERVES 4

• 2 tbsp runny honey or maple syrup

• 1 tbsp umeboshi paste/plum paste (available from specialist Japanese grocers)

• 1 tbsp mirin

• Pinch of ground ginger. Sea salt and freshly ground black pepper

• 4 x 100g/31⁄2oz mackerel or sardine fillets, skin on

Preheat the grill.

Place the honey into a bowl with the umeboshi paste and mirin. Season with sea salt and pepper.

Make several diagonal scores in the skin of the fish, going across the length of each fillet to stop them from curling up during cooking.

Spoon the honey marinade over the mackerel fillets, coating thoroughly. Leave to marinate for 20 minutes.

Place the fish fillets on a lined baking sheet and grill for 5 minutes or until cooked through.

Nutritional information per serving

Calories 244kcal Protein 18.9g Carbohdyrates 5.8g of which sugars 5.8g Total fat 16.1g of which saturates 3.3g

Grilled Sardines with Salsa Verde

Salsa verde is packed with flavour and nutrients. Parsley is a rich source of antioxidants, particularly flavonoids, vitamin C and beta-carotene. It also contains folic acid, important for methylation. This delicious sauce is perfect as a dressing over baked fish, seafood and poultry. Accompany with a simple mixed salad for a healthy lunch or light dinner dish, or with a cauliflower mash for something more substantial. Instead of sardines you could also use 4 mackerel fillets.

SERVES 4

8 fresh sardines, gutted and cleaned Sea salt and freshly ground black pepper

Salsa verde

• 1 large bunch of flat leaf parsley Handful of basil leaves • 2 garlic cloves, crushed

• 1 tbsp fresh mint leaves, chopped 2 anchovies, rinsed • 2 tbsp capers, rinsed

• 2 tbsp red wine vinegar • 1 tsp Dijon mustard

• 3 tbsp flaxseed oil • 4 tbsp extra virgin olive oil 1⁄2 red onion, finely chopped

Preheat the grill to high.

Remove the heads from the sardines, then cut open along the belly from the head end to the tail and open out, flesh side down. Press down along the body with the heel of your hand, then turn the fish over and lift out the bones. Some fishmongers will do this for you.

Place the sardines on to a grill tray skin side down and season with sea salt and freshly ground black pepper. Place under the grill for 3–4 minutes, or until completely cooked through.

For the salsa verde, simply place in a food processor all the ingredients except the oils and onion. Process the mixture until chunky, then slowly add the oils and mix thoroughly. Stir in the red onion. Spoon the salsa verde over the sardines to serve.

Nutritional information per serving

Calories 417kcalProtein 26.6gCarbohydrates 0.9g of which sugars 0.4g Total fat 34g of which saturates 6g