Roast Mackerel and Butternut Squash Salad
- Serves: 2
- Prep 20mins, Cook 25mins
- 469 kcals / serving
- Easy to make
This Roast Mackerel & Butternut Squash Salad is a vibrant, nourishing dish that’s bursting with flavour and goodness. Succulent oven-roasted mackerel pairs beautifully with sweet butternut squash, crisp apple, juicy cherry tomatoes, and crunchy walnuts, all brought together with a zesty lemon and olive oil dressing. A sprinkle of chilli flakes adds a gentle warmth, while parsley and spring onions bring freshness to every bite. Packed with omega-3s, antioxidants, and gut-friendly fibre, this wholesome salad is as delicious as it is nourishing—perfect for a feel-good meal that leaves you glowing from the inside out!
Instructions
Step 1 -
Pre heat oven to 180
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
- Parsley to serve
- For salad
- 10 Cherry Tomatoes
- 200g Butternut squash cubed
- 1 Apple
- 5 Spring Onions
- Chili Flakes – sprinkle
- Walnut pieces - handful
- Olive oil
Dietary info
Why This Roast Mackerel & Butternut Squash Salad is So Nourishing
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.
This vibrant salad is not only delicious and satisfying but also a powerhouse of nutrients to nourish your body from the inside out. Perfect for a light yet fulfilling meal that will leave you feeling energised and glowing!
