Posted on September 12, 2014 by Jenny Cromack
Check out these mackerel recipes. Mackerel has high levels of Omega 3 and Omega 6. There are great post workout recovery meals or snacks.
Grilled Mackerel With Orange, Chilli & Watercress Salad
Kcal 412 Protein 30g, Carbs 18g, Fat 25g, Sat Fat 3g
Ingredients
• 1 tsp black peppercorns
• 1 tsp coriander seeds
• 4 oranges
• 1 red chilli, deseeded, finely chopped
• 8 fresh mackerel fillets
• 1 tsp wholegrain mustard
• 1 tbsp clear honey
• 120g bag watercress, spinach and rocket salad mix
• 1 shallot, thinly sliced
Method
Finely crush the peppercorns and coriander seeds together .Grate the zest from half an orange and mix into the pepper mixture with half the chopped chilli. Lightly slash the skin of the mackerel and press the zesty, peppery mixture onto the fish. Heat the grill.
For the salad, segment the oranges. First slice the top and bottom off each orange, then cut away the peel and any white pith using a small, sharp knife. Holding each orange over a bowl to catch all the juice. Measure 4 tbsp of this juice into a small bowl and mix with the mustard, honey and remaining chilli.
Grill the mackerel, skin-side up, for 4 mins or until crisp and cooked through. Meanwhile, divide the salad leaves between 4 plates and scatter with the orange segments and sliced shallot. Drizzle with the chilli orange dressing and top with the grilled mackerel.
Mackerel With Warm Cauliflower & Caper Salad
Kcal 392 Protein 32g, Carbs 18g, Fat 25g, Sat Fat 3g
Ingredients
• 300g cauliflower, cut into florets
• 1 lemon
• 4 tsp capers, rinsed
• ½ small bunch flat-leaf parsley, chopped
• ½ small bunch mint, chopped
• 2 tsp olive oil
• 1 small garlic clove, crushed
• 2 large or 4 small mackerel fillets
Method
Heat the grill and bring a pan of water to the boil. Drop the cauliflower into the water, then cook for 4-5 mins until just tender. Zest and juice half the lemon, then mix with the capers, parsley, mint, olive oil and garlic in a salad bowl. When the cauliflower is cooked, drain, then stir into the herby dressing with some seasoning while still hot.
Put the mackerel on a baking tray, zest the remaining lemon half over it, season, then grill for a couple of mins on each side. Cut the lemon into wedges. Serve alongside the mackerel and cauliflower salad.
Mackerel With Curry Spices
Kcal 621 Protein 47g, Carbs 1g, Fat 48g, Sat Fat 3g
Ingredients
• 6 medium mackerel, each weighing about 350g/12oz, cleaned, rinsed and dried
• 4 tbsp Thai red curry paste
• 3 tbsp olive oil
• juice of 3 lemons
• small handful of fresh coriander, roughly chopped
Method
1. Preheat the oven to fan 180C/ conventional 200C/gas 6. Make 4-5 deep diagonal slashes along both sides of each fish. Mix the curry paste with the olive oil and the juice of 1 lemon then rub all over the fish and into the cuts.
2. Cut six 65 x 30cm sheets of foil and fold each one in half to make a rough square. Lay a fish on top of each square, squeeze over the rest of the lemon juice and sprinkle with coriander.
3. Loosely wrap the foil around the fish, and seal the edges tightly. Put the parcels on a baking sheet and bake in the oven for about 20 minutes. Transfer the fish to plates with the juice drizzled over, or give each person a parcel.