Mackerel with Tomato Salad on Sourdough Toasts | Healthy Diet

Mackerel with Tomato Salad on Sourdough Toasts

Tuck into this protein-packed and flavoursome salad.Studies have shown that women who eat one or more servings or oily fish daily are 29% less likely to develop rheumatoid arthritis than those who don’t.

Healthy Diet

By Healthy Diet

Serves: 2
Mackerel with Tomato Salad on Sourdough Toasts


  • 250g baby plum tomatoes, halved
  • Juice ½ lemon or lime, plus wedges to serve
  • ½ red onion, finely diced
  • Few sprigs fresh flatleaf parsley, chopped
  • Sea salt and freshly ground black pepper
  • 2 fresh mackerel fillets
  • 2 tsp light olive or vegetable oil
  • 2 tbsp Jack Daniel’s Tennessee Honey Barbecue Glaze, plus tbsp to serve
  • 4 slices sourdough or rustic country bread


  1. Place the tomatoes in a bowl with the lemon or lime juice, onion and parsley. Season with a pinch of sea salt and black pepper, toss together and set aside.
  2. Brush the mackerel fillets with a little of the oil and place skin side down in a hot griddle pan. Brush the fleshy side of each fillet generously with the barbecue glaze. Cook for 3 minutes over a medium-high heat. Then carefully turn the fillets and cook for a further 2-3 minutes on the other side or until just cooked through.
  3. Meanwhile, brush the slices of bread with the remaining oil and place on the other side of the griddle pan or in another frying pan and cook until golden. Turn and toast the other sides then place onto warmed plates.
  4. Pile the tomato salad onto the toasts. Halve the mackerel fillets and arrange on top. Serve with the lemon or lime wedges and drizzle with more barbecue glaze for an extra sticky finish.

Recipe taken from