MACKEREL, BEETROOT AND RED ONION SALAD

349 CALS, SERVES 4

Enjoy an omega 3 boost from this wonderful oily fish. We’ve made it easier for you by using mackerel that has already been cooked and filleted.

✸ 500g beetroot, trimmed, peeled and cut into wedges

✸ 2 tbsp olive oil

✸ 1 tsp cumin seeds

✸ 2 red onions, cut into wedges ✸ 2 garlic cloves, finely chopped ✸ 3 smoked mackerel fillets, skinned and broken into large flakes (about 250g)

✸ 1 tbsp capers, roughly chopped (optional)

✸ 1 tbsp cider vinegar

✸ 3-4 sprigs fresh dill or mint, chopped handful fresh parsley, chopped

✸ 150g rocket (or mixture or rocket and watercress)

1 Preheat the oven to 200c/180c fan/gas 6.

2 Place the beetroot in a roasting tin, drizzle 1 tbsp olive oil over and scatter the cumin seeds on top. Cover with foil and roast for 45 minutes. Then discard the foil and stir in the onions and garlic. Cook the vegetables for a further 15-20 minutes, or until they are tender.

3 Remove the beetroot from the oven and spoon them into a large bowl with the remaining ingredients and toss together to serve.

MORE SUBSTANTIAL: Add 2 tbsp toasted walnuts (98 calories). NON-FAST DAY: Add 2-3 tbsp cooked brown rice or bulgar wheat.