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  • Petra Fulham

Mackerel and Pumpkin Salad

Updated: Oct 23, 2019

Help incorporate more oily fish into the week, given that their high omega-3 fats are so beneficial to our health with this delicious salad.

With admirable anti-inflammatory properties (helping the immune system to support damaged cells) omega-3 fats are also and helpful for anyone who suffers from stiff joints, experiences premenstrual symptoms and dry skin. As they are essential, meaning our body cannot make them and we need them from our diet, tinned mackerel is a rich source of omega-3 fats and is both a simple, available and affordable way to enjoy this oily fish. Coupled with a complex carbohydrate like pumpkin, a generous serving of greens and drizzled with a tasty dressing you can have yourself a balanced and nourishing meal on your plate in no time!


Enough for 2 lunch portions

450g of pumpkin with skin on (butternut squash is perfect too)

1 tblsp olive oil, 1 tblsp cumin seed

Pinch of sea salt

1 tin mackerel drained

2 large handfuls of rocket leaves (or salad leaves of choice)

1-2 tblsp Balsamic vinegar

2 tblsp of mixed seeds (pumpkin, sunflower, sesame, hemp etc)


Cube the pumpkin, place in roasting tray and drizzle with the olive oil and sprinkle over cumin seed and salt. Roast in hot oven (180C) for 30 minutes. This can be prepped in advance.

Place the rocket leaves on a plate, add roasted pumpkin (hot or cold), flake over the mackerel, splash over some balsamic vinegar and top with mixed seeds.


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