This recipe works perfectly as an evening meal hot or, if left to cool and refrigerated, as a weekday lunch. It was also be the perfect addition to any BBQ or buffet table.

If you aren’t a fan of mackerel you could make this recipe using chicken.  Cook the chicken any way you prefer or if using the method below, season with salt and pepper and then pop under the grill for 5-7 minutes, flip and grill for 5-7 minutes on the other side until cooked through. You can then either chop the chicken into pieces or shred. Whichever you fancy!

You can get gochujang in most large supermarkets these days. I usually get mine in Sainsbury’s (who also sell it in their convenience stores) or from Amazon. It’s cheaper in store (a large pot is only £2.50 and lasts ages!)

Korean Mackerel and Potato Salad

Serves 2 = 5sp per serving (Flex)

Ingredients

400g new potatoes, halved

½ tsp gochujang chilli paste

2 tbsp lighter than light mayo

1 tsp white wine vinegar

1 small garlic clove, peeled and grated

2 mackerel fillets, skin on, raw

Sprinkle of crushed chillies

Handful of cherry tomatoes, quartered

¼ cucumber, peeled into strips

2 spring onions, sliced into small rounds

Handful of fresh coriander, roughly chopped

Small bag of salad leaves, roughly torn

Drizzle of Sriracha (if you like spice!)

Method

Pop the potatoes in a saucepan, cover with boiling water and add 1 tsp table salt. Boil for 15-18 minutes (or until soft – check by poking with a knife).

Meanwhile, pop the grill on to a medium high heat. Take a small baking tray, cover with tin foil and lay the mackerel fillets on the foil, skin side down. Season with salt, pepper and chilli flakes. Spray with 1kal and then pop under the grill for 5-6 minutes until the fish is cooked through. Remove from the grill and pop to one side.

Whilst the potatoes and fish are cooking, make your dressing. In a large bowl mix the gochujang chilli paste, mayo, white wine vinegar and garlic. Mix and pop to one side.

Prepare all of the other vegetables.

Once the fish has cooled a little, flake the flesh away from the skin being careful to remove any bones.

Drain the potatoes and add to the dressing. Toss the potatoes in the dressing and then add the tomatoes, cucumber, spring onions, coriander, salad leaves and mackerel. Season with salt and pepper to taste. Toss in so everything is coated well in the dressing. Drizzle over a little sriracha if you like it spicy.

Pop into two bowls and enjoy!

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This recipe is one I have been thinking about making for a while. Having picked up two large mackerel fillets for just 80p recently, I though the time was about right to get making this one.

If you don’t have a pestle and mortar you can leave the coriander and mustard seeds whole, or if you don’t have these, simply omit.

Mackerel Kedgeree – 6sp

Serves 2 = 6sp per serving (Flex)

Ingredients

1 tsp each coriander and mustard seeds

1 onion, peeled and finely chopped

2 garlic cloves, peeled and finely minced

100g long grain rice, dry

250g mackerel fillets, skin on, raw

1 vegetable stock cube

½ tsp salt and hot chilli powder

½ tsp turmeric

2 tbsp curry powder

60g frozen garden peas

1 tsp lurpack lighter

1 lemon

Small bunch of coriander, stalks removed and leaves roughly chopped

Crushed chillies (to taste)

Method

To begin, place the mackerel, skin side down, into a wide sauce pan with 500ml of boiling water. Simmer for 5 minutes until cooked through. Remove the mackerel from the pan and pop onto a plate (don’t drain the water, you will use this as the base for your stock!)

Next take a large frying pan or wok. Add the coriander and mustard seeds and fry for a minute or two until you can smell their aroma. Remove from the pan, pop into a pestle and mortar and grind into a powder.

In the same frying pan, spray with 1kal and then add the onion and fry for 6-8 minutes until the onion starts to soften (add a little water if the pan gets too dry). Add the garlic, fry for another minute and then add the chilli powder, salt, turmeric and curry powder to the pan. Add the rice, stir fry for a minute and then add the water that you cooked the fish in. Add the stock cube, crumbled.

Bring to a simmer, stir and then cover with a lid. Reduce the heat to low and gently simmer for 15 minutes.

Whilst the rice is simmering you can soft boil your eggs (boil for 6-7 minutes so the whites set and yolks are still a little runny). Remove from the heat and rinse under cold water. Peel, quarter and set aside.

After the rice has been cooking for 15 minutes add the peas to the pan, replace the lid and cook for another 5 minutes (or until the rice is cooked to your liking).

Flake the mackerel on a plate, removing the skin and any small bones and pop the flesh to one side.

Once the rice is cooked, add the mackerel, butter and coriander leaves to the pan. Season with salt and pepper to taste, stir to combine and pop the lid on to rest for a minute or two. Finally add the juice of ½ a lemon, stir and split between two bowls.  Top with 1 egg per person and serve with a ¼ slice of lemon each. Finish with a sprinkle of crushed chillies if you fancy.

Enjoy!

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