Grilled mackerel and Indian-spiced potatoes

8 medium new potatoes 2 tbsp olive oil 1 onion, finely chopped 3 garlic cloves, crushed 1 tsp garam masala 2 tbsp fresh coriander, chopped Salt and black pepper 8 mackerel fillets, bones removed Juice of ½ a lemon

For the raita:

275g natural yoghurt 1 cucumber, peeled, deseeded and chopped 3 spring onions, finely chopped 2 garlic cloves, crushed ¼ tsp cumin 1 tbsp fresh coriander, chopped 1 tsp fresh mint, chopped (optional)

1. To make the raita, place the yoghurt in a bowl and stir in the cucumber, spring onions, garlic, cumin, coriander and mint, if using. Season with salt and pepper and set aside.

2. Cook the potatoes in a pan of salted boiling water for 10-12 minutes until tender. Drain and leave to cool completely, then cut into slices approximately 1cm thick.

3. Heat half the olive oil in a large pan over a medium heat and gently cook the onion and garlic for 6-8 minutes until golden brown, stirring occasionally. Stir in the garam masala and transfer to a bowl to rest.

4. Wipe out the frying pan and return to the heat. Add the remaining tablespoon of olive oil, then cook the potatoes until crispy and golden brown. Sprinkle over the onion mixture and fresh coriander, then season with salt and black pepper.

5. Meanwhile, preheat the grill. Arrange the mackerel fillets on a baking tray and season with black pepper. Add a squeeze of lemon juice, then turn them skin side up. Place under the grill for five minutes, then turn them over and cook the flesh side for two minutes.

6. Arrange the potatoes in the centre of serving plates and place two mackerel fillets on each one. Add a dollop of raita to serve. Per Serving 888kcals, 41.1g fat (9.9g saturated), 77.9g carbs, 10.9g sugars, 52.7g protein, 11.7g fibre, 0.249g sodium