Name: Mackerel salsa wrap
Prep time: 20 minutes
Cook time: 5 minutes
Yield: 4
Ingredients: 1 small red onion, finely chopped; juice half lime; 1 tbsp extra-virgin olive oil; half level tsp cumin; pinch chilli powder; 3-4 plums, stoned and chopped; 8-10 fresh ripe cherry tomatoes, chopped; 1 tbsp chopped fresh coriander; 4 mackerel fillets (each 90g); 4 rotis or wholemeal tortillas; 100g mixed salad leaves

Top up your Omega 3s with a Mexican-inspired dish that’s perfect for barbecues or eaten cold at picnics.

Serves

Prep

20 minutes

Cook

5 minutes

Nutritional Information:

Each 287g serving contains (excludes serving suggestion)

KCal: 467
Carbs: 38.1g
Fibre: 5.4g
Protein: 24.4g
Fat: 22.9g
(High)
Saturates: 5.5g
(Medium)
Sugars: 7.7g
(Low)
Salt: 0.1g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

1 small red onion, finely chopped
juice half lime
1 tbsp extra-virgin olive oil
half level tsp cumin
pinch chilli powder
3-4 plums, stoned and chopped
8-10 fresh ripe cherry tomatoes, chopped
1 tbsp chopped fresh coriander
4 mackerel fillets (each 90g)
4 rotis or wholemeal tortillas
100g mixed salad leaves

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Method

Step 1

Add the onion, lime juice, olive oil, cumin and chilli powder to a bowl, and mix well.

Step 2

Mix in the plums, tomatoes and coriander. Cover and set aside for 5 minutes.

Step 3

Meanwhile, make three slits across the skin of each mackerel fillet.

Step 4

Grill or barbecue each mackerel fillet skin side up under a grill, or skin side down on a barbecue, for around 4 minutes. This should be enough to cook the fillet right through but if not, turn it over and cook it for 1 minute on the flesh side too.

Step 5

After warming the tortilla, add some salad leaves and a mackerel fillet. Top it with a dessertspoon of salsa and roll up.

Step 6

Serve the rest of the salsa on the side.

Recipe tips

Salsa works well with grilled tuna, salmon or prawns or with pork steaks.
Mackerel are a great source of Omega 3s, as well as vitamin D.
If taking for a picnic, cover the wrap with greaseproof paper and twist each end.