Eating to keep your heart healthy isn't something you should start at middle age – it's something you should do every day.
Simple changes like replacing saturated fat with unsaturated fats like rapeseed oil, lowering your salt and increasing your intake of fibre rich wholegrains can help lower your cholesterol and blood pressure.
This mackerel dish is packed full of wholegrains and is low in salt, saturated fat and high in omega 3 – all important for a healthy heart.
Give it a whirl for a delicious evening meal...
Oat topped mackerel with roast tomatoes
Prep time: 15 minutes
Cook time: 15 minutes
1tbsp rapeseed oil
1 onion, chopped
50g dried apricots, chopped
25g pack parsley, chopped
2tbsp chopped chives
4 mackerel fillets
400g vine-on cherry tomatoes
Preheat the oven to 200oC, gas mark 6.
For the topping, heat the oil in a frying pan and fry the onion for 4-5 minutes. Add the oats and apricots and cook for 1-2 minutes. Stir in 100ml water, the herbs and season well. Cool slightly.
Press the topping onto the flesh side of the mackerel and place on a large baking tray. Add the cherry tomatoes on the vine and bake for 15 minutes until cooked throughout.
Capers and chopped olives will work well instead of the apricots.
Calories per serving: 381 (kcal)
Saturated fat per serving: 3.6 (g)
Total cost: £5.70
Cost per serving: £1.43
For more hearty and healthy recipes visit www.allaboutoats.com and www.rapeseedoilbenefits.com.
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