Max­imise your omega-3 in­take with these dis­tinc­tive dishes that make the most of mack­erel


Up your omega-3 with mack­erel

Smoked mack­erel chow­der

Q Serves 4 Q Prep 10 mins Q Cook 25 mins Q £1.18p a por­tion Q 838 kcals, 36g fat, 15g sat. fat, 14g sugar (incl. serv­ing sug­ges­tion)

large knob of but­ter 1 tsp veg­etable oil, for cook­ing 4 cel­ery sticks, chopped, leaves re­served 1 onion, finely chopped 3 tbsp plain flour 600ml full-fat milk 2 large pota­toes, cut into cubes 200g pack smoked pep­pered

mack­erel, flaked 200g frozen sweet­corn

1 Heat a knob of but­ter in a saucepan with the oil. Tip in the cel­ery and onion, cook for 5 mins or un­til soft, then add the flour and mix to form a paste. Pour in the milk, a lit­tle at a time, and cook un­til the mix­ture is smooth and the con­sis­tency of dou­ble cream. Add the pota­toes and half the mack­erel, cover and sim­mer for 15 mins un­til the pota­toes are cooked.

2 Add the re­main­ing mack­erel to the chow­der with the sweet­corn and sim­mer for 1-2 mins un­til the sweet­corn is cooked. Splash in a lit­tle wa­ter if it is too thick. La­dle into bowls, scat­ter over some cel­ery leaves and serve with the bread for dunk­ing.

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