The start of something new (ft fish dish)

So 14 weeks ago my diet began. I ordered 3 main cook books, consisting of recipes for main meals, snacks, starters and desserts, specifically aimed at diabetics. It was important to me that all these books were published in association with diabetes UK – I had no idea what to expect, but I trusted these books would produce a positive effect on my HbA1c result follow-up in (what was then) three months time.

So here was my first, and rather successful, attempt at a diabetic meal from “The diabetes weight loss diet”, a recipe book designed to help you lose weight through balanced, healthy meals.

It can be purchased here.

Herby Mackerel – serves 4



4 small mackerel (about 180g each) – I used haddock as my supermarket was out of mackerel

1 slice soya and linseed bread

1 tablespoon each chopped parsley and coriander

finely grated zest of 1 unwaxed lemon and 1 orange

1/2 teaspoon each ground cumin and ground coriander

pinch of chilli flakes

1/2 teaspoon of olive oil

100ml fish or chicken stock

600g new potatoes, cooked

For the tomato salad

6-8 medium-sized tomatoes, sliced

1/2 medium red onion, very thinly sliced

1 tablespoon each chopped parsley and coriander

2 teaspoons orange or lemon juice

freshly ground black pepper


  1. Preheat the oven to 200 degrees celsius (400 degrees Fahrenheit or gas mark 6).
  2. Remove the heads from the mackerel then split along the belly and remove the guts. Wash thoroughly and pat dry with kitchen paper. Open out each fish so that it lies skin-side up and press firmly along the length to loosen the backbone. Carefully lift the bone from the flesh then cut off at the tail end leaving the tail intact. Rinse and dry.
  3. In a food-processor, pulse the bread with the herbs, zest, spices, chilli flakes and olive oil until it makes fine crumbs.
  4. Arrange the mackerel flesh-side up in a large baking dish and sprinkle with the breadcrumbs. Pour the stock around the mackerel but not over.
  5. Cook in the oven for 8-10 minutes until the fish is opaque.
  6. Meanwhile, combine all the salad ingredients. Serve the mackerel with any juices from the baking dish and the salad and potatoes.

You’ll probably notice that, through using prepared haddock, I didn’t have to do any of the de-gutting of the mackerel. I do tend to vary the recipes slightly to adjusts my tastes, but for this particular dish I will give you the nutritional information.

Per serving

430 calories; 22g fat; 4g saturated fat; 33g carbohydrate; 0.23g sodium.

I have to say I was impressed with this meal. I never thought I could ever eat a balanced meal. I’ve always been the type of person who doesn’t eat all day until dinner, when I cook a four-person meal and eat it all myself in a huge bowl in bed whilst watching movies. I wonder why I am the size I am today?

I definitely recommend this meal to anyone who wants to try what I decided to try – being healthy. If you’re not a fan of mackerel then switch it up a bit – try cod, haddock, why not even crusted salmon? Just, please, don’t go down the road for a macdonalds.

Happy cooking!

Henrietta x

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