About the recipe
This is a great lunch to keep the taste buds satisfied. Mackerel is a fantastic source of protein and is rich in omega-3 fatty acids, which are anti-inflammatory and keep the heart healthy. Its also packed with vitamins and minerals and contains the antioxidant coenzyme Q10, which plays a fundamental role in releasing the energy from the food we eat.
Olive oil can help lower the levels of total (bad blood) cholesterol, reducing the risk of heart disease, and is rich in antioxidants, especially vitamin E, which may enhance immune function. Rocket is a rich source of certain phytochemicals and an excellent source of vitamin A, which helps protect from cancers, and the B-complex vitamins, which aid metabolic function.
Soba noodles -
40g / 1½oz, 100% buckwheat
Toasted sesame oil -
Rocket leaves -
50g / 2oz, washed and drained, plus extra to garnish
Smoked peppered mackerel -
½ fillet, skinned and roughly shredded
½ free-range medium, hardboiled, shelled and finely chopped
For the dressing
Lemon juice -
1 tablespoon, Japanese yuzu juice or
Extra virgin olive oil -
Low sodium light soy sauce -
2 teaspoons, tamari or
Black pepper -
Sunflower seed, linseed and sesame seed sprinkle -
1 teaspoon (optional)
- Bring a medium pan of water to the boil. Add the noodles, bring back to the boil and cook for 3 minutes. Drain the noodles and refresh in iced water. Drain again and add the sesame oil to prevent the noodles from sticking together.
- Place all the dressing ingredients in a small bowl and whisk together.
- To assemble the dish, toss the rocket leaves with the noodles, adding half the dressing, and place in a serving dish. Top with the shredded mackerel and then the egg â€˜crumbsâ€™ and pour the rest of the dressing over the fish. Garnish with some seed mix, if you like, and eat immediately