Ingredients

  • 1 tbsp fennel seeds
  • 4 fresh mackerel fillets
  • 1 tsp rapeseed oil
  • 1 red onion, thinly sliced
  • 400 g ripe tomatoes, washed and cut into wedges
  • 1 cucumber, washed and cut into chunks
  • 1 yellow pepper, washed, deseeded and sliced
  • 2 romaine lettuce hearts, washed and torn
  • 40 g pitted black olives, sliced
  • 50 g reduced fat feta cheese, crumbled
  • 1 tsp dried oregano
  • 1 lemon, cut into wedges, to serve
  • 1 white baton, torn, to serve

Method

  1. 1

    In a large frying pan over a medium heat, toast the fennel seeds for 1 minute. Lightly crush with the back of a knife on a board.

  2. 2

    Brush the mackerel with the oil and scatter over the fennel seeds. Return the pan to the heat and cook the mackerel, skin-side down, for 3 minutes, turn and cook the other side for 2 minutes until cooked through. Remove the skin and discard.

  3. 3

    Toss together the onion, tomatoes, cucumber, yellow pepper and lettuce in a bowl and scatter over the olives, cheese and oregano. Divide between plates, then top each with a mackerel fillet. Serve with the lemon wedges and bread.

Nutritional Details

Each serving provides
  • Energy 2617kj 625kcal 31%
  • Fat 24.1g 34%
  • Saturates 5.4g 27%
  • Sugars 13.0g 14%
  • Salt 2.3g 38%

% of the Reference Intakes

Typical values per 100g: Energy 444kj/106kcal

Each serving provides

61.8g carbohydrate 7.6g fibre 36.4g protein

 
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