Mackerel meals

Four ways with smoked mackerel

Smoked mackerel risotto

Serves 4

Prep 5 mins

Cook 20 mins

1 tbsp butter

1 onion, finely chopped

250g risotto rice

100m1 white wine

1-litre vegetable stock

240g smoked mackerel

2 spring onions, sliced

100g spinach

1 Heat the butter in a large frying pan and gently fry the onion for 5 mins until soft. Stir in the rice and coat in the butter, then add the wine and bubble until it's almost evaporated.

2 Pour in half the stock, give it a good stir, then gently cook for 10 mins. Add half the remaining stock, stir again and cook for 5 mins more. Keep gradually adding stock and cooking until the rice is tender.

3 Peel the skin off the mackerel, scrape away any dark brown flesh, then flake. Stir into the rice with the spring onions and spinach, then cook just until the spinach has wilted slightly. Serve immediately.

PER SERVING 492 kcals, fat 23g, saturates 7g, carbs 55g, sugars 5g, fibre 3g, protein 18g, salt 1.6g

Smoked mackerel & harissa potato salad

Serves 4

Prep 15 mins

No cook

5 tbsp crème fraiche

1 heaped tbsp harissa

1/2 lemon, juiced

750g cooked potatoes

3 large tomatoes, deseeded and chopped