Grilled mackerel & tomato bruschetta

  • 30min
  • 2
  • 454 kcal
  • Easy
  • Pescatarian
  • Dairy free
  • Gluten

Per 224 g contains

454 kcal 1890 kj
22%
27.1 g
38%
5.5 g
27%
4.2 g
4%
1.4 g
23%

of an adult's recommended intake.
Typical energy values per 100g: 844kj/202kcal

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Authored by

Nutritionist

Reviewed by Rose Constantine Smith

Grilled mackerel, juicy tomatoes and crusty wholegrain bread make for a great summertime BBQ dish. 

Mackerel is a delicious, nutrient-packed oily fish that is simple to prepare and cook. The fresh combinations in this dish provide essential nutrients including monounsaturated fatty acids, vitamins A, C, and D as well as whole grains and fibre.

Ingredients

  • Mackerel fillets, 2
    80g each 2.8oz
  • Tomatoes, deseeded and finely diced
    150g 5.3oz
  • Lemon juice
    30ml 1fl oz
  • Olive oil
    15ml 0.5fl oz
  • Salt
    1g
  • Black pepper
    2g
  • Garlic, chopped
    5g 0.17oz
  • Rocket
    10g 0.3oz
  • Fresh parsley, chopped
    5g 0.1oz
  • Wholegrain bloomer bread, 2 slices
    120g 4.2oz
    Gluten
Show all

Cooking Method

  1. Marinate mackerel fillets in olive oil, half the chopped garlic, lemon juice, salt and pepper. Allow to sit for 20 minutes.
  2. Light the barbecue and allow the flames to die down until the ashes have gone white with heat. If using a gas BBQ, bring to cooking temperature on a high heat.
  3. Mix together remaining garlic, chopped parsley and diced tomato and set aside.
  4. Grill the bloomer on the BBQ until desired colouring and texture have been reached. Then grill the mackerel for 45 seconds on each side.
  5. Assemble toasted bread with rocket and mackerel. Spoon over tomatoes to serve.

Nutritional Information

Typical Valuesper 100gper 224g serving
Energy
202 kcal
844 kj
454 kcal
1890 kj
Fat
of which saturates
12.1 g
2.4 g
27.1 g
5.5 g
Carbohydrate
of which sugars
11.7 g
1.9 g
26.3 g
4.2 g
Fibre2.4 g
5.5 g
Protein10.4 g
23.4 g
Salt0.6 g
1.4 g

Mackerel

In season throughout summer, this oily fish provides essential fatty acids. In particular, it is an excellent source of omega 3 which is beneficial for heart health, joints and brain health. Mackerel is also one of the few dietary sources of vitamin D, important for bone and muscle health

Wholegrain bread

Opting for wholegrain bread over white means you will benefit from additional fibre as well providing an important source of carbohydrate, our body's main source of energy.

Tomatoes

Providing 1 of your '5 a day' in this dish, beautifully ripe tomatoes also provide vitamin C, as well as the phytonutrients beta carotene and lycopene which gives them their ruby-red colour. 

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