Kathryn Danzey, Founder
Instructions
Step 1
Pre heat oven to 180C. Wipe mackerel, place on parchment paper on sliced lemons and drizzle with olive oil.
Step 2
Place tomatoes on top of mackerel and and place in oven for 25-30 minutes.
Step 3
Boil butternut squash for 10-15 minutes until soft and drain.
Step 4
Chop apple and spring onions and break walnuts into pieces. Mix with butternut squash, chilli flakes and drain over a little olive oil.
Step 5
Place mackerel and tomatoes on plates with butternut salad, add lemon and parsley to serve. Enjoy!
Ingredients
- Mackerel, gutted and with head removed
- Lemon, sliced
- 10 cherry tomatoes
- 200g butternut squash, cubed
- 1 apple
- 5 spring onions
- Chilli flakes, sprinkle
- Walnut pieces, handful
- Olive oil
- Parsley to serve
This deliciously wholesome salad is packed with nutrient-rich ingredients that support your overall wellbeing while delivering incredible flavours. Here’s why it’s so good for you:
Mackerel: A fantastic source of omega-3 fatty acids, which support heart health, brain function, and glowing skin. It’s also rich in protein to help repair and maintain muscle.
Lemon: Not just for a burst of freshness! Lemon is packed with vitamin C, which supports immune health and helps your body absorb iron more efficiently.
Parsley: More than just a garnish! This vibrant herb is rich in antioxidants and supports digestion while giving a fresh, herby lift to the dish.
Cherry tomatoes: Juicy and bursting with lycopene, a powerful antioxidant that helps protect your skin and cells from oxidative stress.
Butternut squash: Naturally sweet and packed with beta-carotene, which converts to vitamin A for healthy skin and vision. Plus, it’s a great source of gut-friendly fibre.
Apple: Crisp, refreshing, and full of fibre to support digestion, along with natural sweetness to balance the dish beautifully.
Spring onions: These little flavour boosters contain prebiotics, which help nourish your gut microbiome for better digestion and immunity.
Chilli flakes: Just a sprinkle adds a gentle kick while boosting metabolism and circulation.
Walnuts: A handful of these crunchy gems provides healthy fats, plant-based omega-3s, and essential minerals that support brain and heart health.
Olive oil: A Mediterranean staple packed with monounsaturated fats and polyphenols that support cardiovascular health, skin hydration, and overall vitality.
