Dr. Rob Hobson December 21, 2017

This light and healthy recipe from nutritionist Rob Hobson will help feed your skin from within…

The balance of protein, healthy fats and fibre in this salad will help to keep you feeling fuller for longer between meals, perfect if you’re trying to shed a few festive pounds. The wild rice and mackerel are a good source of B vitamins, which are essential to help maintain and revive tired dull skin, while the omega 3 in the mackerel can also help to keep your skin moisturised and prevent inflammation. Red peppers are one of the richest sources of vitamin C, which is required for collagen production.


  • 150g wild rice
  • 1 teaspoon rapeseed oil
  • 1 red onion, sliced
  • 1 garlic clover, finely chopped
  • 1 red and 1 green pepper, seeded and finely sliced
  • 100g podded fresh peas
  • 2 mackerel fillets
  • A handful of coriander leaves, roughly chopped
  • A handful of fresh flat-leaf parsley, finely chopped
  • 5 tablespoons plain soya yogurt
  • ½ cucumber, peeled, halved and sliced
  • 1 lemon, grated zest
  • 1 handful fresh mint leaves, finely chopped
  • 1 handful fresh chives, finely chopped
  • Salt and pepper


  1. Set a saucepan of water on a high heat and bring to the boil. Add the wild rice and cook for 20–25 minutes until tender.
  2. Meanwhile, set a frying pan on a medium heat. Add a little of the rapeseed oil and then the onion, garlic and peppers. Cook for 10 minutes until soft. Add the peas and cook for a further 3 minutes. Tip into a large mixing bowl.
  3. Wipe the frying pan, then place it on a high heat and drizzle in a little more rapeseed oil. Once hot, gently place the mackerel fillets, skin-side down, in the pan. Hold the fillets down with your fingers so that they lie flat, and cook for 3 minutes. Then gently turn them over and cook for a further 2 minutes.
  4. Once the wild rice is cooked, drain it and return to the pan. Stir the pepper mixture through the rice along with the coriander and parsley. Season with salt and pepper. Keep warm.
  5. Mix the yogurt with the cucumber, lemon zest, mint and chives. Season to taste.
  6. Spoon the wild rice salad into the centre of each plate and set a mackerel fillet on the rice. Top with a dollop of the cucumber yogurt. Serve with some steamed green beans.

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.



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