Kokova Magazine

With around half of all heart attacks in the UK caused by raised cholesterol, we should all be eating to keep our hearts healthy, which is where foods like rapeseed oil and fibre rich wholegrains such as oats can help.

Oats are nutritious wholegrains that contain the soluble fibre beta-glucan, which has been shown to help lower cholesterol. Because they are so versatile, oats can be used to make a host of tasty but heart healthy dishes. Look out for the different types of oats: rolled and pinhead oats make great toppings on sweet and savoury dishes, while oatmeal is ideal for thickening soups and casseroles instead of flour.

Oats aren't just for breakfast though and make great toppings for meat or oily fish.

Oily fish and rapeseed oil means this dish provides healthy omega 3, 6 and 9 fatty acids - and with coronary heart disease being the UK's biggest killer, maintaining normal cholesterol levels plays an important role in reducing the risk.

If you're looking for more tasty, easy and healthy recipes and ideas then visit www.AllAboutOats.com or www.RapeseedOilBenefits.com

Oat Topped Mackerel with Roast Tomatoes

Prep time: 15 minutes
Cook time: 15 minutes
Serves: 4

Ingredients

• 1 tbsp rapeseed oil
• 1 onion, chopped
• 75g oats
• 50g dried apricots, chopped
• 25g pack parsley, chopped
• 2 tbsp chopped chives
• 4 mackerel fillets
• 400g vine-on cherry tomatoes

Procedure

1. Preheat the oven to 200oC, gas mark 6.
2. For the topping, heat the oil in a frying pan and fry the onion for 4-5 minutes.
3. Add the oats and apricots and cook for 1-2 minutes. Stir in 100ml water, the herbs and season well. Cool slightly.
4. Press the topping onto the flesh side of the mackerel and place on a large baking tray.
5. Add the cherry tomatoes on the vine and bake for 15 minutes until cooked throughout.

Capers and chopped olives will work well instead of the apricots.