Getting plenty of omega 3s is increasingly important as you age. In addition to lowering inflammation (a main driver of bone loss) and promoting bone-building, a balanced intake of omega 3s has been shown to improve muscle strength and function which is equally important for bone health. This recipe is full of North African flavours. The tangy marinade is rich in anti-inflammatory spices and makes a delicious dressing to serve over the cooked fish.

 Preparation time: 10 minutes
Cooking time: 5 minutes
Serves 2

Ingredients:

• 2 mackerel fillets, skin on
• 1 roasted red pepper (from a jar), chopped
• 1tbsp capers, rinsed
• Handful of parsley, chopped
• 1 preserved lemon, rind only finely chopped
• 2 spring onions, finely chopped
• 15g toasted pine nuts, optional

Marinade and dressing:

• 5tbsp olive oil
• 3tbsp red wine vinegar
• 2tbsp sweet smoked paprika
• 1tsp turmeric
• 2tsp ground cumin
• 4 garlic cloves, crushed
• Sea salt and black pepper

Method:

• Place the mackerel fillets into a medium-sized glass bowl. Mix all the marinade ingredients together and spoon half over the fish. Marinate for 30 minutes. Place the remaining marinade in a bowl with the red pepper, capers, parsley, preserved lemon and spring onion.
• Preheat the grill to moderately hot. Place on a lined baking tray. Grill for five minutes until cooked through.
• Place the mackerel on plates and pour over the dressing to serve. Scatter over a few pine nuts if wished.