Grilled mackerel with pesto, edamame beans and spinach

Packed with nutrients, this mackerel recipe is a great way to top up your vitamin D supplies this winter


Easy to cook, this recipe from former GB Rowing Team chef Omar Meziane is high in protein and Omega-3 fatty acids. It also contains fat-soluble vitamin D, important for bone health.

Rowing & Regatta nutritionist Jacqueline Birtwisle says: “Mackerel and other oily fish such as salmon, sardines and herring is one of the few food types that is a great source of vitamin D – UVB sunshine rays are the best, but they can be scarce in the UK winter.”


Grilled mackerel with pesto, edamame beans and spinach

Serves 2


100g edamame beans
1 handful baby spinach leaves
2 fillets of fresh mackerel
Salt and pepper
½ lemon
1 small bunch basil
2 tsp almonds
1 tbsp parmesan
2 tbsp olive oil
1 clove of garlic

How to make it

1. Pre-heat your grill to its highest setting.

2. Place the basil, almonds, parmesan, olive oil and garlic into a food processor and blend until smooth, then set aside.

3. Fill a saucepan with water and bring to the boil. Add a pinch of salt and drop in the edamame beans. Cook for 4-5 minutes. Drain and pour into a bowl.

4. Mix in the baby spinach leaves, season with salt and pepper.

5. Place the mackerel onto a tray flesh-side down. Season with salt and pepper and cook under the grill on each side for two minutes.

6. Once the mackerel is cooked, spread the pesto over the skin-side of the fish and serve alongside the spinach and edamame beans. Add some lemon.

This recipe originally featured in Rowing & Regatta magazine. Find out more about the magazine here

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