Fresh mackerel is delicious, cheap and super nutritious: packed full of essential oils, vitamins and minerals. Eat it once a week. Sainsbury’s sell fresh lightly smoked mackerel which takes the strong flavour to another level: delicious with roasted tomatoes and wilted spinach.

This recipe is adapted from Waitrose magazine.

Ingredients

1 cup cooked quinoa – see method here

3 tomatoes, finely diced

4 salad onions, finely chopped

1/4 cucumber, finely diced

1 courgette, finely diced

50g flat leaf parsley, finely chopped

1 tbsp olive oil

1 lemon, juice, zest of 1/2

1/4 tsp ground allspice

2 tsp clear honey

1 tsp smoked paprika

4 mackerel fillets

Method

Preheat gril to high

Add vegetables to quinoa

Mix 1/2 tbsp oil with lemon juice, allspice and honey

Pour over quinoa, season and toss

Mix remaining oil with lemon zest and paprika

Place mackerel fillets on foil lined baking sheet and brush with mixture

Gril 3 minutes each side

Serve with quinoa and lemon wedges