Mackerel is in season, and it's cheap and good for you too. This elegant, summery recipe is full of flavour.


  • 20 baby tomatoes, halved horizontally

  • Salt and pepper, to season

  • 3 tbsp light olive oil

  • 1 tsp fresh or dried oregano

  • 175g/6oz Puy lentils, shop bought ready-cooked

  • Juice of a lemon

  • 6 tbsp extra virgin olive oil

  • 4 mackerel fillets

  • 1 small red onion very finely sliced

  • 1 tbsp baby capers

  • 2 tbsp chives, very finely chopped

  • 2 spring onions, very finely sliced on the angle

  • 125g/41/2oz good quality Greek Feta cheese

  • 50g/11/2 oz of rocket

  • Lemon wedges to serve


  • 1.

    Pre-heat the oven to 140 degrees Celsius.

  • 2.

    Place the tomatoes into a roasting tray. Season generously with salt and black pepper then, drizzle over two tablespoons of the light olive oil and sprinkle over the oregano. Place in the oven. Cook for 2½ to 3 hours when the tomatoes should be half their original size. Remove from the roasting tray and allow to cool slightly.

  • 3.

    If you can’t buy any ready cooked puy lentils, put the lentils into a saucepan with 1lt/1¾ pints of water and a really generous pinch of sea salt. Bring to the boil and then reduce to a simmer for about 20 minutes or until the lentils are tender. Drain well and run under a cold tap to cool slightly.

  • 4.

    Place the lentils in a large bowl with the lemon juice and 5 tablespoons of the extra virgin olive oil and the roasted tomatoes.

  • 5.

    Slash the mackerel several times. Season it generously with salt and pepper. Add the remaining light olive oil. Place the mackerel in a heavy-based frying pan, skin side down and cook for 3 to 4 minutes. Add the red, onion, capers chives and spring onions and Feta to the lentils, season to taste and mix well.

  • 6.

    Turn over the fish and cook for one more minute.

  • 7.

    To serve fold the rocket into the salad with the remaining olive oil check the seasoning and then divide between four plates. Place the mackerel on top and finish with a lemon wedge.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 790kj
  • Fat Total 53g
  • Saturated Fat 12g
  • Protein 38g
  • Carbohydrate 41g
  • Sugar 9g
  • Sodium 1087mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Chef's Tip:

If you don’t want to spend the time roasting the tomatoes, you can just use raw ones.

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