Recipe: Mackerel with grilled tomatoes & sourdough toast

The Mediterranean diet is proven to be one of the best diets for not only weight loss but also for your overall health. Simple, flavourful, and packed with omega-3s, mackerel with grilled tomatoes and sourdough toast is a balanced, nutrient-rich meal that’s perfect for any time of day.

Mackerel with grilled tomatoes: a Mediterranean-inspired meal

This dish combines the smoky richness of mackerel, the sweetness of grilled cherry tomatoes, and the crunch of sourdough toast. It’s a meal that’s as easy to make as it is satisfying to eat.

Rich in healthy fats, vitamins, and minerals, this recipe nourishes your body while tantalising your taste buds. Perfect as a light lunch or dinner, it’s quick to prepare and guaranteed to become a staple in your kitchen.

Why it works for weight loss and overall health

This recipe is:

• High in omega-3s: Mackerel is rich in healthy fats that support heart and brain health while reducing inflammation.¹

• Low in refined carbs: Whole-grain sourdough adds fibre and keeps you full longer, offering slow-releasing carbohydrates for sustained energy.²

• Quick and easy: Ready in under 20 minutes for a fuss-free meal.

• Packed with flavour: The combination of grilled tomatoes, fresh basil, and watercress adds a vibrant, zesty taste.

References:

1. Singer, P., Richter, V., Singer, K., & Löhlein, I. (2021). Analyses and declarations of omega-3 fatty acids in canned seafood may help to quantify their dietary intake. Nutrients, 13(9), 2970. https://doi.org/10.3390/nu13092970

2. McRae, M. P. (2016). Health benefits of dietary whole grains: An umbrella review of meta-analyses. Journal of Chiropractic Medicine, 16(1), 10–18. https://doi.org/10.1016/j.jcm.2016.08.008