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.
Nutrition per serving
Nutritionist’s Note
I recommend this plate for clients aiming to lose weight while preserving lean muscle, because the 150 g mackerel fillet supplies around 31 g of high‑quality protein and 2.5 g of EPA/DHA omega‑3s that support satiety and cardiovascular health. The roasted beetroot contributes 4 g of fibre and betacyanin antioxidants, helping to stabilise blood sugar despite the modest 21 g carbohydrate load, while the horseradish‑lemon glaze adds flavour without excess calories. With 476 kcal per serving and a favourable ratio of protein to fat, it works well as a midday meal after a training session or for anyone needing a heart‑healthy, energy‑balanced option.
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.
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Storage
Best eaten fresh. Leftovers can be refrigerated for up to 2 days – reheat gently in the oven at 160°C.
Tips
- Fresh mackerel is one of the richest sources of omega-3 fatty acids available in UK supermarkets.
- Wear gloves when handling raw beetroot to avoid staining your hands.
- For extra crispness on the beetroot, finish under the grill for 2-3 minutes before plating.
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