Grilled mackerel & tomato bruschetta
- 30min
- 2
- 454 kcal
- Easy
- Pescatarian
- Dairy free
- Gluten
Per 224 g contains
of an adult's recommended intake.
Typical energy values per 100g: 844kj/202kcal
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, 280g each 2.8oz
- Tomatoes, deseeded and finely diced150g 5.3oz
- Lemon juice30ml 1fl oz
- Olive oil15ml 0.5fl oz
- Salt1g
- Black pepper2g
- Garlic, chopped5g 0.17oz
- Rocket10g 0.3oz
- Fresh parsley, chopped5g 0.1oz
- Wholegrain bloomer bread, 2 slices120g 4.2ozGluten
Cooking Method
- 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.
Nutritional Information
| 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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