Baked Mackerel with Roasted Beetroot and Horseradish
Omega-3 powerhouse with earthy beetroot and a zingy glaze
Baked Mackerel with Roasted Beetroot and Horseradish
Heart-healthy baked mackerel with roasted beetroot and horseradish glaze — rich in omega-3, antioxidants and fibre. By registered nutritionist Harman Bajwa.
Ingredients
- 2 mackerel fillets (about 150g each)
- 300g beetroot, peeled and cut into 2cm cubes
- 1 tbsp extra-virgin olive oil
- 1 tsp dried thyme
- 2 tsp horseradish sauce
- 1 tsp lemon juice
- 1 tsp honey
- 1 tbsp fresh parsley, chopped
- Salt and black pepper to taste
- 60g rocket leaves to serve
Method
- Preheat the oven to 200°C (fan 180°C). Toss the beetroot cubes with half the olive oil, salt and pepper on a baking tray.
- Roast the beetroot for 20 minutes until starting to soften and caramelise at the edges.
- Season the mackerel fillets with thyme, salt and pepper, and drizzle with the remaining olive oil. Place skin-side down on a separate lined tray.
- After the beetroot has had 20 minutes, add the mackerel to the oven. Bake both for 12-15 minutes until the fish flakes easily with a fork.
- While everything roasts, whisk together the horseradish sauce, lemon juice and honey to make a light glaze.
- Plate the rocket leaves, top with beetroot and mackerel, then drizzle with the horseradish glaze and scatter with parsley.
Nutrition per Serving
380kcal
30gProtein
5gFibre
22gCarbs
18gFat
