Mackerel with buckwheat and beetroot

Ingredients

• mackerel: 1 serving, about 120 g
• cooked buckwheat: 3/4 cup, about 220 g
• beetroot: about 120 g
• herbs: 1 handful, about 20 g

Instructions

1. Heat the oven to 200 °C. Pat the mackerel dry and cut 2–3 shallow slashes in each side — it then cooks evenly and the skin does not split.
2. Salt it 10 minutes before it goes in and tuck a slice of lemon inside: oily fish takes acid well, and it lifts the heaviness.
3. Bake for 15–18 minutes. It is done when the flesh along the backbone turns opaque. Oily fish dries more slowly than white fish, but it still dries.
4. Grate the beetroot or cut it into matchsticks and dress it with a spoonful of lemon juice — the acid brings the colour back and takes the earthiness off.
5. Build the plate with the buckwheat and scatter the herbs. Serve the mackerel straight away: cooling, oily fish loses half its flavour.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

Featured in

Related recipes