High Protein Mackerel Meals
Smoked mackerel is one of my go-to ingredients for a healthy, quick and easy lunch or dinner. It’s ready to eat straight out of the packet – taking no time at all to prepare – and satisfies my savoury tooth and salt cravings. Of course, you can put it under the grill for 5 minutes if you prefer to eat it hot.
The flesh is beautifully soft, full of the good kind of fatty acids and oils, while the flavour is much milder than its smell, so don’t be put off. It tastes fantastic with so many different ingredients. A few of my favourite combinations are:
- A bed of rocket and roast red peppers, drizzled with balsamic vinegar
- Quinoa, fried onions, garlic and spinach or kale
- Potato salad with fried onions, two diced boiled eggs, chopped parsley and mayonnaise
Tonight I served it up with quinoa and spinach, receiving lots of praise from picky-eater George, who wolfed it down in seconds.
Super easy, healthy and delicious, ready in 15-20 minutes.
Here’s how:
- I used leftover quinoa from last night, or you can boil enough for two and set aside to cool.
- I buy Tesco Finest Sweetcure Mackerel Strips. Half a pack contains 22.8g of protein.
- To prepare the spinach, place in a colander, rinse well under cold water, and pour over a kettle of boiling water. Run under cold water again, squeeze out the water, set on a chopping board and chop roughly.
- Dice one onion and fry for 10 minutes in olive oil until it caramelises and turns brown around the edges.
- Add two cloves of minced garlic to the pan, as well as a tablespoon of white and black sesame seeds. Stir for about two minutes.
- Add the spinach and stir for 1 minute, then add the quinoa for another 3-5 minutes.
- Add a little dash of extra virgin olive oil and Spanish smoked paprika, optional, to taste.
- Serve on a plate next to your smoked mackerel fillets (skin removed).
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