Mackerel, tomato and samphire salad

This elegant mackerel salad recipe is a perfect dish to serve up as a light main or starter. The fish in this salad is paired with tomato and samphire, with a warm mayonnaise which uses reserved tomato stock. Nathan Outlaw is known for his wonderful fish and seafood dishes and this mackerel recipe is a fine example.

 

Link to full recipe (courtesy of greatbritishchefs.com)

Cooking style
Preparation: Moderate
  • Omega-3 fats:

    Omega-3 fats are a group of unsaturated fats that we need to stay healthy – especially for heart health. Eating foods high in omega-3 fats could help to prevent heart attacks and strokes.

     

    There are different types of omega-3 fats which are found in different foods. The main ones are:

     

    ALA (alpha linolenic acid)

    • ALA is essential for good health, but our bodies can’t make it, so we need to get it from the foods we eat. It’s mainly found in vegetable oils, nuts and seeds.

     

    EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)

    • We need these types of omega-3 fats for a healthy heart and blood circulation. Our bodies can make some of these fats from the ALA in the food we eat, but only a small amount. So, it’s good to eat foods that already contain them.

     

    Oily fish including sardines, salmon, trout and mackerel are the best source of EPA and DHA.