Mackerel & Lentil Salad
Mackerel and other oily fish are key ingredients for the health of our nervous system because they are incredibly rich in Omega 3 fatty acids which support the health and functioning of the brain. To understand the importance of fatty acids for our mental health we must first appreciate that our brain is almost 60% fat. The fatty element of our brain needs constant maintenance as it is susceptible to damage from normal metabolic processes and needs to be replaced and rebuilt. In order to do this, we need a good supply of the right type of fats, omega 3’s in favour of omega 6.
- 1 apple
- 2 tablespoons apple cider vinegar
- 1/2 Cucumber
- 1 tablespoon dijon mustard
- 10g dill
- 150g puy lentils, ready-cooked
- 100g smoked mackerel fillet
- 1 spring onion
- 120g natural yoghurt
- 2 tablespoons extra virgin olive oil
- Preheat the oven to 180°C/ 160°C (fan)/ 350°F/ Gas 4. Put the vinegar and Dijon mustard in a large mixing bowl with the olive oil.
- Chop the dill finely and coarsely grate the apple, add half the dill and apple to the bowl.
- Put the mackerel on a baking tray, skin-side up and place in the oven for 10-15 mins or until warmed through.
- Cut the cucumber in half lengthways, scraping out the seeds with a teaspoon. Finely chop the cucumber and slice the spring onions finely.
- Add the cucumber and spring onions to the mixing bowl, combine the remaining dill with the yoghurt and season generously with pepper, keep in a small bowl. Set aside until serving.
- Remove the mackerel from the oven, carefully peel off the skin and tear the flesh up into bite-size pieces directly into the salad bowl, adding lentils from the packet and gently toss together.
- Serve the warm salad with dill yoghurt dolloped to the side or on top.