We love mackerel! It’s such a tasty fish and its packed full of omega-3, which is essential for our skin at this time of year. We’ve mentioned omega-3 quite a lot recently… so what is it and what does it do?
Omega-3 is a polyunsaturated fatty acid that is crucial to our diet and our body does not make it, therefore it is defined as an ‘essential fatty acid‘ – we must eat it! There are many health benefits to omega-3 fatty acids supporting multiple organs in our body including our heart, eyes, skin, brain and more! It is also known for its anti-inflammatory properties helping to reduce inflammation. Inflammation can be the root cause of many illnesses! Lots of us just don’t eat enough of it – if you take anything away from this little post please aim to eat more omega-3! Just 2-3 portions of fatty fish a week (wild is best). Other great sources include walnuts, flaxseed (freshly ground to eat is best) and chia seeds.
Here’s a lovely tasty, simple way to eat mackerel. Ask your fishmonger to fillet it for you. We sourced ours from Spiny Lobster, Whiteladies road in Bristol.
Mighty Mackerel Salad
- 2 whole mackerel, filleted
- 2 x courgettes (we used green and yellow)
- Spinach leaves – washed and dried
- ½ red pepper
- 100g black beans (soaked if using tinned)
- Fresh mint (about 20g), thinly sliced
- Dressing: 2 tbsp Coconut yogurt mixed with half squeezed lemon, 1 crushed clove of garlic, salt and freshly ground black pepper
- Using a peeler slice the courgette length ways
- Dice the pepper into small dice
- Make the dressing by combining the ingredients above
- Warm a griddle pan so its hot
- Add the courgettes and char slightly, moving them around the pan (you may have to do this in batched)
- Set the griddled courgettes to the side
- Put a little oil onto the mackerel’s skin side and season with salt and pepper
- Griddle the mackerel skin side down for 3 minutes, turn carefully using a spatula and griddle the flesh for a further 3 minutes (don’t despair if you lose the skin but try and keep it intact!)
- Assemble the salad in a big bowl or on a platter, scatter over the black beans, spoon dollops of the dressing on top and serve with the warm mackerel on top and scatter with the mint
- Serve immiediately!
Here’s some other lovely ways to make use of griddled courgette (which will last a good few days in the fridge) in summer salads.
- Cooked frozen and cooled soya beans and garden peas, sliced spring onion and chopped parsley
- Good quality mozzarella torn up, extra lemon (preserved if you have it!), chopped garlic, chopped mint and plenty of black pepper
- Bulgar wheat, chili flakes, chopped red pepper and red onion
- Blanched broccoli florets, toasted almond flakes and parsley
- Grated carrot, grated red cabbage, tossed in a tahini, garlic, lemon dressing with toasted seeds