Mackerel with Walnut Dressing | Daily Mail Online

Singing with goodness –omega 3 oil in the mackerel plus a smattering of walnuts and wholegrains turn this into a superfood fry-up.

Serves 2

25g walnuts

1 tsp balsamic vinegar

sea salt, black pepper

2 tbsp extra virgin olive oil

2 fennel heads, outer sheath and shoots discarded, halved and thinly sliced

¼ eating apple, cored and thinly sliced

100g cooked freekeh or spelt (see note)

2 x 100g mackerel fillets, skin scored diagonally at 3cm intervals

a little finely chopped dill

2 handfuls lamb’s lettuce

•  Pound the walnuts to coarse crumbs in a mortar and pestle, stir in the balsamic vinegar, season and add a tablespoon of oil.

•  Heat a tablespoon of oil in a 24cm nonstick frying pan over a medium heat, and fry the fennel and apple for 5-7 minutes until softened and lightly coloured, then stir in the freekeh or spelt, season and heat through. Divide this between 2 warm plates. Brush the mackerel with oil on each side and season. Sear skin-down for 3 minutes, then turn and cook for 30 seconds. Scatter a little dill over the fennel, place the mackerel on top, then a pile of lamb’s lettuce and dollop with the walnut dressing.

NOTE: Any cooked wholegrain can be included here.