A healthy salad of avocado, broccoli, beetroot and spinach is served with fillets of seared, soy glazed mackerel.


  • For the mackerel

  • sesame oil

  • 4 small mackerel fillets

  • 1 ½ tbsp soy sauce

  • For the salad

  • 50g seed mix

  • 100-150g tenderstem broccoli (small stalks)

  • 100-150g frozen soya beans, defrosted

  • 1 small ripe avocado, peeled and cut into pieces

  • 6 cooked cocktail beetroot, quartered

  • 2 large handfuls of baby spinach leaves

  • 1 handful alfalfa sprouts

  • Small bunch of coriander

  • ½ shallot

  • ½ tsp wasabi paste

  • 1 tsp limejuice

  • 3 tbsp light olive oil


  • 1.

    Heat a frying pan and toast the sunflower seeds for about 1 minute tossing around so they don’t burn. Remove from the pan to cool down.

  • 2.

    Blanch the broccoli and soya beans in boiling salted water and refresh in ice-cold water to cool down. Place in a bowl and add the avocado, beetroot, spinach leaves, alfalfa sprouts and coriander leaves.

  • 3.

    In a mini chopper, whizz the shallot until it is finely chopped. Add the wasabi paste, lime juice and olive oil. Blitz briefly, season with salt and pepper and toss with the salad.

  • 4.

    To cook the mackerel, heat a trickle of sesame oil in a frying pan over a high heat. Season the mackerel with pepper and fry in the pan for just a minute or so each side until golden. Add the soy sauce to the pan. Turn the fish in the pan so it is evenly coated in the glaze as it thickens.

  • 5.

    Serve the salad in a neat pile on a plate, and lay the mackerel next to it. Drizzle any remaining soy glaze around the plate and serve.

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