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Serves 4

 What you need:
1 tsp vegetable oil
1 small onion, chopped finely
2 celery sticks, chopped
1 courgette, chopped
350g (12 oz) smoked mackerel fillets, skinned and flaked
4 tomatoes, de-seeded and chopped
juice of 1/4 lemon
4 tbsp low-fat soft cheese
25g (1 oz) fresh breadcrumbs
25g (1 oz) half-fat Cheddar cheese, grated
salt and freshly ground black pepper

How to prepare:

Heat the oil in a saucepan and fry the onion, celery and courgette for 5 minutes.
Remove from the heat.
Stir in the flaked mackerel and tomatoes.
Blend together the lemon juice and soft cheese. Season with salt and pepper, then fold into the smoked mackerel.
Either divide the mixture between four 10cm (4 inch) ramekins or spoon into 850ml (11/2 pints) shallow flameproof dish.
Preheat the grill to a medium setting.
Mix together the crumbs and cheese and spread evenly over the surface of the mackerel mixture.
Grill for 4-5 minutes, or until the crumbs are golden and the cheese is bubbling.

Per serving: 400 calories

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