• 500 g bunch raw beetroot
  • 1 tsp cumin seeds
  • 4 tbsp extra-virgin olive oil
  • 1 shallot
  • 2 tbsp sherry or red wine vinegar
  • 3 blood or standard oranges
  • 200 g curly leaf kale, woody stems discarded
  • 1 tbsp finely chopped dill
  • 2 tbsp pumpkin seeds
  • 8 fresh mackerel fillets


  1. 1

    Preheat the oven to 200°C, fan 180°C, gas 6. Wash and trim the beetroot and cut into wedges; transfer to a large roasting tin. Sprinkle over the cumin seeds and 1 tablespoon of the oil; season and toss. Cover with foil; bake for 40-45 minutes until tender.

  2. 2

    Meanwhile, peel and slice the shallot finely and transfer to a bowl; add the vinegar and set aside. Zest ½ of one of the oranges and set aside. Then, using a sharp knife, top and tail all 3 oranges and cut away the pith and peel. Cut into segments; collect any juice into a jug. Also squeeze the pithy middles of the oranges into a jug – you need about 3 tablespoons of the juice.

  3. 3

    Cook the kale in a large pan of boiling salted water for 3-4 minutes (or steam); drain.

  4. 4

    Strain the shallot, adding the vinegar to the orange juice in the jug, season and whisk in 2 tablespoons extra-virgin olive oil. Taste and season; stir in the dill.

  5. 5

    Toast the pumpkin seeds in a dry large frying pan over a medium heat for 1-2 minutes, shaking the pan occasionally so that they toast evenly. Transfer to a bowl.

  6. 6

    Once tender, remove the beetroot from the oven; mix with the kale and set aside.

  7. 7

    Rub the remaining tablespoon of extra- virgin olive oil over the mackerel fillets on both sides and season them. Return the frying pan to the heat; when hot, add the mackerel fillets skin-side down and fry for 3-4 minutes over a high heat, then flip over and cook for a further minute or two until cooked through.

  8. 8

    Add the orange segments and shallots to the beetroot and kale, pour over the dressing and toss to combine. Divide between 4 plates. Top each plate with 2 mackerel fillets; sprinkle with pumpkin seeds and a little orange zest.

Nutritional Details

Each serving provides
  • Energy 2897kj 692kcal 35%
  • Fat 44.9g 64%
  • Saturates 8.4g 42%
  • Sugars 22.5g 25%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 511kj/122kcal

Each serving provides

23.6g carbohydrate 8.6g fibre 44.2g protein

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