Grilled mackerel with cherry tomato, pea and spinach salad

Grilled mackerel with cherry tomato, pea and spinach salad

Category: Main meal | Serves: 4

Prep time: 10 minutes | Cooking time: 20 minutes


500g (18 oz) new potatoes

4 x150g (5 1/2 oz) mackerel fillets

Low-calorie cooking spray (or 1 tsp unsaturated oil)

1 tbsp coriander seed, crushed

Freshly ground black pepper

200g (7 1/4 oz) frozen peas, defrosted

1 tsp grain mustard

1 tsp English mustard

1 tsp honey

2 tsp cider vinegar

4 tsp extra virgin olive oil

3 spring onions, finely sliced

250g (9oz) vine-ripened cherry tomatoes, halved

50g (2 3/4 oz) baby spinach leaves

  1. Boil the potatoes for 12-15 minutes or until tender then drain. Pre heat the grill.
  2. Sprinkle the coriander over the fish and season with black pepper. Mist with cooking spray or drizzle over oil. Grill on a tray lined with foil, skin side up for 6-8 minutes, depending on the strength of your grill, until flesh is opaque and skin beginning to blacken.
  3. In a bowl mix together the mustard, honey, vinegar and oil. Add the warm potatoes, tomatoes, peas, spring onion and spinach. Serve topped with the fish fillets.

Cook’s tips

  • Try substituting the mackerel with salmon or tuna for a variety of fish each week.

Nutritional information

Grilled Mackerel Cherry Tomato