Why This Supports Inflammation & Longevity

Mackerel is rich in EPA and DHA, which do not merely “reduce inflammation” — they help generate specialised pro-resolving mediators (resolvins and protectins). These actively switch off inflammatory cascades once they’ve served their purpose.

Extra virgin olive oil provides oleocanthal, which has COX-inhibiting activity similar in mechanism (though far milder) to ibuprofen. Its polyphenols also activate Nrf2, enhancing endogenous antioxidant enzymes.

Tomatoes supply lycopene, a carotenoid associated with reduced cardiovascular risk and lower oxidative stress. Broccoli delivers sulforaphane precursors, which strongly activate Nrf2 — a master regulator of cellular defence systems.

This dish addresses inflammatory signalling, oxidative stress and vascular ageing simultaneously.

Ingredients (Serves 2)

2 fresh mackerel fillets
1 tbsp olive oil
200g tenderstem broccoli
150g cherry tomatoes, finely chopped
2 tbsp chopped Kalamata olives
1 tbsp capers, rinsed
1 tbsp chopped fresh basil
Juice of ½ lemon
Black pepper

Method

Preheat a grill or heavy pan. Toss the broccoli with half the olive oil and char for 5–7 minutes until tender with caramelised edges.

Mix tomatoes, olives, capers, basil, lemon juice and remaining olive oil to form a chunky relish.

Season the mackerel and cook skin-side down for 3–4 minutes until crisp, then flip briefly to finish.

Serve the fish topped with relish alongside the charred broccoli.