Mackerel and sardines are very good sources of omega 3 fatty acids. They play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Oats are a good source of soluble fibre- also known as oat beta-glucan. Research suggests that the soluble fibre in oats may reduce the risk of coronary heart disease by reducing cholesterol levels, specifically LDL cholesterol.
Servings 4
Ingredients
Fishcakes:
- 1 can (400 g) of mackerel (middle cut)
- ¼ cup oat bran
- ½ cup grated carrot
- 1 free-range egg
- zest of 1 lemon
- 10g chopped fresh herbs (chives, dill, parsley)
- salt and pepper
- 2Tbs avocado oil
Barley Salad
- 1 cup cooked pearl barley, cold
- 40g watercress
- ½ medium cucumber
- 1 avocado
- 50g almonds, raw and chopped
- 50g mixed bean sprouts
- 100g cherry tomatoes, cut in half
- 50g sliced red onion
- 50g basil
- 10g fennel
- 100g feta
- salt and pepper
Lemon Drizzle
- zest and juice of 1 lemon
- 1tsp smooth Dijon mustard
- 4Tbs extra virgin olive oil
- 1tsp chopped chives
- salt and pepper
Method
Fishcakes
- Drain the mackerel of any liquid, and put it into a large mixing bowl.
- Using a fork, shred the fish up until it’s fine and there are no large chunks.
- Add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well.
- Leave the mixture to stand for about 30 minutes in the fridge, so the oat bran soaks up excess liquid in the mixture.
- Separate the mixture into 8 equal sized balls, and shape them into patties.
- Season the fishcakes with salt and pepper.
- Put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.
- Once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.
Barley Salad
- Wash the cucumber, tomatoes and herbs.
- Using a peeler, shave the cucumber into ribbons.
- Cut the avocado in half, remove the skin and pip and cut the avocado into chunks.
- In a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel and basil up and add to the salad.
- Assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter.
- Add the chunks of avocado, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.
Lemon Drizzle
- Whisk together the lemon juice, zest and mustard.
- Drizzle the olive oil into the lemon mixture whilst whisking.
Mix in the chopped chives, and season with salt & pepper.
