Stuff you’ll need:

For the mackerel:
2 tbsp extra virgin olive oil
1 small head spring greens, washed and shredded
½ red onion, peeled and sliced
juice and zest of 1 lemon
4 fresh mackerel fillets, pin-boned and cut into 2 equal pieces

For the dressing:
seeds from 1 pomegranate, try to catch the juice when scooping the seeds out
2 tsp manuka honey
1 red pepper, deseeded and chopped into fairly small dice
3 large fresh mint sprigs, finely chopped
3 tsp red wine vinegar
4 tbsp extra virgin olive oil
½ tsp rose harissa (optional)
freshly ground black pepper

Pomegranate is a good source of fibre. It also contains vitamins A, C and E, iron and other beneficial antioxidants.

Get stuck in

  1. Start by making the dressing. Place half the pomegranate seeds along with the juice in a food processor and blitz. Strain and pour the juice into a small pan. Add the honey and bring to the boil then cook to reduce by half.
  2. Place all the other dressing ingredients in a bowl, add the strained pomegranate juice and reserved pomegranate seeds, season with black pepper and set aside.
  3. In a large, shallow pan, heat some of the olive oil until very hot then add the shredded spring greens and stir-fry for 2-3 minutes, season with the lemon juice, zest and freshly ground black pepper.
  4. Heat a frying pan until quite hot and add a little more of the olive oil.
  5. Season the mackerel fillets then place skin-side down in the hot frying pan. Cook for 3 minutes then turn and cook for a further minute on the other side.
  6. To serve, arrange small piles of spring greens in the centre of 4 warmed plates. Using a fish slice, place a warm mackerel fillet, skin-side up, on each. Spoon the dressing over and around and serve immediately.