Grilled mackerel & tomato bruschetta

Name: Grilled mackerel & tomato bruschetta
Cook time: 30 min
Yield: 2
Ingredients: 80g each Mackerel fillets, 2; 150g Tomatoes, deseeded and finely diced; 30ml Lemon juice; 15ml Olive oil; 1g Salt; 2g Black pepper; 5g Garlic, chopped; 10g Rocket; 5g Fresh parsley, chopped; 120g Wholegrain bloomer bread, 2 slices

30min
2
454 kcal
Easy
Pescatarian
Dairy free
Gluten

Per 224 g contains

Energy 454 kcal 1890 kj

22%

Fat 27.1 g

38%

Saturates 5.5 g

27%

Sugar 4.2 g

Salt 1.4 g

23%

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

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Authored by Annabel Kibble

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.

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

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Marinate mackerel fillets in olive oil, half the chopped garlic, lemon juice, salt and pepper. Allow to sit for 20 minutes.
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.
Mix together remaining garlic, chopped parsley and diced tomato and set aside.
Grill the bloomer on the BBQ until desired colouring and texture have been reached. Then grill the mackerel for 45 seconds on each side.
Assemble toasted bread with rocket and mackerel. Spoon over tomatoes to serve.

Typical Values	per 100g	per 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
Fibre	2.4 g	5.5 g
Protein	10.4 g	23.4 g
Salt	0.6 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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