Grilled Sardines or Mackerel with Fennel Slaw – Quick, Nourishing, and Rich in Omega-3s

If you’re looking for a simple, nourishing dinner that supports hormone health, brain function, and heart health, this one’s a winner. Packed with omega-3s, protein and fibre, this grilled sardine or mackerel dish is fresh, light and incredibly satisfying.

It’s ideal for busy women who want real food that supports their wellbeing without spending hours in the kitchen.

Why This Recipe Supports Your Health Goals

Oily fish like sardines and mackerel are some of the best dietary sources of anti-inflammatory omega-3 fats, which are essential for brain health, mood balance and hormone support – especially during perimenopause and menopause.

Paired with a crunchy fennel slaw that aids digestion and adds plenty of fibre, this is a naturally low-carb, blood sugar-friendly meal you can enjoy often.

And if you’re short on time? Tinned fish works beautifully.

Ingredients (Serves 2)

For the fish:

• 4 whole sardines or 2 small mackerel fillets, cleaned and butterflied
  (or 1–2 tins of sardines or mackerel in olive oil)

• 1 tbsp olive oil (for grilling)

• Juice of ½ lemon

• Sea salt and black pepper

For the fennel slaw:

• 1 small fennel bulb, thinly sliced (about 1 cup)

• ½ small apple, thinly sliced (optional)

• A handful of rocket or fresh parsley

• 1 tbsp olive oil

• 1 tbsp lemon juice or apple cider vinegar

• Sea salt to taste

Method

1. If using fresh fish: Rub with olive oil, lemon, salt and pepper. Grill for 2–3 minutes per side until lightly golden and cooked through.

2. If using tinned fish: Drain and gently warm in a pan if desired.

3. Combine all slaw ingredients in a bowl, mix well and season to taste.

4. Serve the fish on or alongside the fennel slaw. Add a spoon of plain yoghurt or a touch of mustard for extra flavour, if you like.

Nutritional Information (Per Serving – Approx., using tinned sardines without apple)

• Calories: 330

• Protein: 28g

• Fat: 22g

• Carbohydrates: 6g

• Fibre: 2g

Serving Ideas

This light, zesty dish is:

• Perfect for warm evenings

• Great for a quick, no-fuss lunch

• Ideal as a low-carb dinner that supports energy and mood

You get all the benefits of omega-3s without the fuss – and the slaw adds crunch, freshness and extra nutrients.

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