Guilt-free Canapés (part 1) : Smoked Mackerel Sushi Rolls, Socca

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Say no to cocktail sausages and serve up some seriously delicious party treats that boost your wellness, too

Smoked Mackerel Sushi Rolls

Smoked Mackerel Sushi Rolls

Smoked Mackerel Sushi Rolls

Makes 30

Smoked mackerel is bursting with omega-3 fats while seaweed is really rich in fibre and a good veggie source of vitamin B12


·         255g brown or white sushi rice

·         3tbsp Mirin (sweetened rice wine)

·         5 Nori seaweed sheets

·         Black (or regular) sesame seeds

·         350g smoked mackerel, cut into thin strips

·         2 spring onions cut into thin strips

·         ½ red pepper cut into thick strips

·         Bamboo sushi mat

To serve

·         Wasabi

·         Pickled Japanese sushi ginger

·         Light soy sauce

Calories: 71. Fat: 3.6g. Sat fat: 0.7g. Fibre: 0.2g


  1. Wash the sushi rice thoroughly under cold water and drain well. Place in a saucepan and add 550ml water. Bring to the boil (uncovered), then reduce to the lowest heat and simmer until nearly all the water has been absorbed (about 20 to 25 minutes). Remove from the heat, replace the lid and allow it to stand for 15 minutes to absorb the last of the water.
  2. Spread the rice out over a clean baking sheet. Drizzle the Mirin all over the rice, turning it with a spatula to help it cool down. When it’s cool, lay the bamboo mat lengthways in front of you. Take one Nori sheet and lay it out, shiny side down, on the mat. Wet your hands and take a small handful of rice. Spread and pat the rice across the Nori sheet leaving a 1cm gap along the edge of the sheet closet to you. Keep the rice layer even and no more than 1cm thick.
  3. Sprinkle sesame seeds over the rice, then flip the Nori sheet over so that the rice is facing downwards with the edge free of rice closest to you and in line with the edge of the mat. Across the middle of the Nori lay 3 lines each of mackerel, spring onion and red pepper.
  4. Then, using the bamboo mat, roll the edge of the Nori sheet closest to you over the mackerel and veg filling, tucking it over firmly so the filling is enclosed. When it looks like you are about to roll the mat into the sushi roll, pull the mat back and continue to roll, applying even pressure and tightening as you roll, using the mat to shape it into a tight roll. It will be slightly rectangular. With a sharp, wet knife, cut the roll in half and then each half into 3 pieces.
  5. Repeat with the remaining ingredients. Arrange the rolls on a plate with a mound od wasabi and pickled ginger and the soy sauce in a dish on the side.




Makes 36 wedges

Gluten-free, plus red onion is high in Quercetin, an anti-inflammatory and anti-viral antioxidant.


·         150g plus 2tbsp gram flour

·         Sea salt

·         1/2tsp ground turmeric

·         Extra virgin olive oil

·         Sunflower oil

·         For the topping

·         Handful of pitted black and green olives, chopped into small chunks

·         2tbsp freshly chopped Parshey

·         1 red onion, very finely chopped

·         1 lemon

·         Black pepper

Calories: 35, fat: 0.4g. sat fat: 0.05g, fibre: 0.1g


  1. Sift the gram flour into a bowl and add 1/2tsp salt and the turmeric. Slowly add 380ml water, whisking all the time. Add 3tbsp olive oil and stir.
  2. Heat a little sunflower oil in a 20cm non-stick frying pan until hot. Pour a ladleful of batter into the pan, swirling the mixture to the edges. Reduce the heat and cook gently for 6 to 8 minutes on the first side. When the edges have dried out and the middle has tiny little bubbles, shake the pan a little. The pancake should move but if it’s not budging, cook for another minute and fry again. Flip the pancake and cook for just 1 or 2 minutes.
  3. Repeat until all the batter has been used up. Wrapping the pancakes in greaseproof paper and keeping warm in a low oven until they’re all done.
  4. Scatter the chopped olives, parsley and red onion over the pancakes. Season with a good pinch of salt and freshly ground black pepper, a drizzle of olive oil and a squeeze of lemon juice. Cut into wedges and serve.
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