Mackerel, Grapefruit and Fennel Salad

A good source of protein and high in omega 3, mackerel is a healthy addition to your diet. This would also work well with salmon, if you prefer. Hands-on time 15min. Cooking time about 30min. Serves 4

250g (9oz) raw puy lentils 2 pink or red grapefruits 1tbsp olive oil 4 mackerel fillets 2 fennel bulbs, halved, cored and finely sliced 100g bag watercress 2tbsp pumpkin seeds, toasted for the dressing 2tbsp olive oil 2tsp wholegrain mustard 1½tbsp balsamic vinegar 1tsp runny honey 1tbsp capers, drained and rinsed

1 Bring the puy lentils to the boil in plenty of water and cook for 20-25min until tender.

2 Meanwhile, slice the top and bottom off each grapefruit and sit on a board. Cut away peel and white pith. Hold each grapefruit over a bowl (to catch the juice) and carefully cut between membranes to separate segments. Squeeze any remaining juice into the bowl and set the segments aside.

3 Mix together dressing ingredients, some seasoning and 3tbsp of the grapefruit juice.

4 Heat the oil in a large non-stick frying pan over high heat and fry the mackerel fillets for 1-2min each side, until just cooked.

5 When cooked, drain lentils and run under cold water to cool slightly. Drain. Toss with the fennel, watercress and dressing. Fold through grapefruit segments and divide among 4 plates or arrange on a large serving plate. Top with the mackerel and sprinkle over the pumpkin seeds. Serve.

PER SERVING 611cals, 38g protein, 32g fat (6g saturates), 38g carbs (8g total sugars), 13g fibre