Aside from being delicious, mackerel is rich in Omega 3 fatty acids, which helps to look after our heart. We like to serve this with a watercress or radicchio salad, dressed simply with olive oil, dijon and  a lemon juice dressing


Serves 4



  • I large butternut squash, cut in to wedges
  • 2 large fennel bulbs, chopped in to wedges
  • ½ tbsp + ½ tbsp + ½  tablespoon of olive oil,
  • Pinch of of salt
  • Pinch of red chilli flakes
  • Pinch of black pepper
  • A few thyme sprigs
  • 4 fresh Mackerel Fillets
  • Lemon Juice



  1. Preheat oven to 180C/ 375F
  2. Drizzle the squash with ½ tbsp of olive oil , a pinch of salt and red chilli flakes Place in a roasting pan. This will take about 30 minutes to roast. Place the fennel wedges on a separate baking tray and drizzle with ½ tbsp of olive oil and a pinch of salt. After the squash has been roasting for 10 minutes add the fennel wedges to the oven, bake for 20 minute until soft and caramelised at the edges.
  3. Heat ½ tablespoon of oil in a frying pan over a medium heat. Dry the mackerel fillets with kitchen paper and season. Place in the frying pan skin side down
  4. As the fish cooks, the edges will begin to curl up away from the heat. Apply pressure, using a metal spatula to keep the fish flat
  5. Cook for 1-2 minutes, one the skin is crispy and golden, turn the fillet over, remove the pan from the heat and leave the fillet to cook for a further 1 minute.
  6. Place your fish and roasted vegetable on your plate, add a squeeze of lemon to your fish and serve with a simple watercress salad.


A source of fibre

High in Protein

High in  Vitamin A

High in Vitamin D

High in Vitamin B 12


With thanks to Clare Gray for collaborating on this recipe.