Is Mackerel good for you?
This is one of the questions that many people ask. Generally, consuming fish twice per week is a good idea if you want to make sure that your heart and brain health are on par. Much like sardines, tuna, and salmon, Mackerel is jam-packed with precious nutrients like vitamins B and selenium. It contains a good dose of protein and vitamin D, too.
The thing about vitamin D is that, while we, as humans, have the natural ability to synthesize it all by ourselves just by sunbathing, this practice is less and less recommended nowadays. In fact, the link between skin cancer and sun exposure is undeniable, and that’s why many people forego sunbathing altogether.
In addition to all of this, Mackerel contains omega-3 fatty acids, which many studies have found to have a positive effect on brain health. It’s also worth adding that, unlike some other types of fish, Mackerel is low in calories, which means that it is both healthy and good diet food. The polyunsaturated fat coming from Omega-3 can, in fact, lower your cholesterol levels.
Furthermore, Mackerel has calcium and phosphorus, which are both good for your bones. In general, people who eat more fish than others have fewer problems related to osteoporosis and bone degeneration.
Now that we have established that Mackerel is perfectly healthy, we have prepared a list of several delicious recipes you may want to try out if you have a Mackerel source or if you find it on sale at one of your local grocery stores.
Carbonara with Smoked Mackerel
For this recipe, you are going to require about three hundred grams of the pasta of your choice, although we’ve noticed that the recipe available on Jamie Oliver’s website uses dried penne. Other ingredients you will require are one onion, one courgette, about one hundred and fifty grams of smoked Mackerel fillets, two large eggs, one half a cup of milk, and less than fifty grams of Parmesan.
Start by cooking the penne in accordance with the instructions on the packet. Place the chopped courgettes and onions in a frying pan on medium heat along with a pinch of pepper and salt and a lug of olive oil. Five minutes into cooking and you’re going to add the rosemary and the chopped mackerel fillets. Cook for five more minutes and toss on occasion.
Whisk the milk and the eggs together, finely grate the Parmesan cheese, and toss the concoction over the mackerel and the rest of ingredients into the pan. Remove the pan from the heat source and add several good splashes of water so as to reduce the temperature of the ingredients. If you do not do this, the eggs will likely become scrambled, and you don’t want that.
At this point, there are a couple of ways of going about things. You can either add the pasta to the pan and mix everything together, or you can plate it separately and add a generous dose of Parmesan cheese and a bit of lemon squeeze if that’s how you like your pasta.
Mackerel pasta salad
The neatest thing about this salad is that it takes under thirty minutes to prepare. Therefore, it makes a great treat for those of you who have little to no time on their hands when they get back home from work in the evening, and they’re too tired to make something too complicated.
One thing that we do have to make clear is that the ingredients you will use strictly depend on your personal taste because you can add or leave out some of them depending on how you like your salads. For this particular recipe, you are going to need green beans, farfalle or other types of pasta, black olives, olive oil, salt, and the juice of one lemon, cherry tomatoes, parsley, and one jar of quality mackerel.
Cook the pasta according to the instructions on the packet. Once it’s cooked, drain it and place in a bowl with cold water. Cook the green beans for approximately four minutes or until they are soft enough for you to have no difficulty eating them. Place all of the other ingredients in a large bowl along with the pasta and green beans and mix everything together. Add pepper and salt to taste and squeeze some lemon juice on top. Roughly chop some parsley and sprinkle it on top of the plates.
Asian-style Mackerel rice bowl
You will need sushi rice, soya beans, teriyaki sauce to taste, one large and crushed garlic clove, the zest and juice of one lemon, spring onions, as well as four smoked mackerel fillets with their skin removed for this recipe.
Start by cooking the rice. Add the soya beans at the end of the cooking process or once three minutes have gone by. In another bowl, mix the minced garlic, lemon juice, and zest, as well as the teriyaki sauce. Heat up a frying pan over medium-high heat, brush some of the sauce you’ve just made over the mackerel, and then sear all of the fillets with their skin down. Make sure to avoid over-searing them.
Turn the fish on the other side and add the rest of the sauce to the pan. Cook everything for two more minutes. The last thing you must do is spoon the rice into several bowls and then top it off with a mackerel fillet.
Add some of the sauce, and sprinkle chopped spring onions on top. If you’re feeling a tad adventurous, you can serve with some wasabi paste, but keep in mind that the preferences of your dinner guests have to be taken into account. And we all know how some folks feel skittish when it comes to spicy foods.
Mackerel fish cakes
Fish cakes are extremely popular with British people and having tried some in the past, we can say that they are truly delicious. They just have to be cooked properly, and you’ll have a hearty, good-value meal in as little time as possible.
For this recipe, you can use any leftover boiled or mashed potatoes. You’ll also need horseradish sauce, peppered mackerel fillets, plain flour, a beaten egg, breadcrumbs, as well as oil for frying. There are, in fact, two ways of making this dish.
One of them is to fry the fish cakes once you have assembled them and the other involves baking them in the oven. If you choose the second alternative, you need to make sure that you use baking paper and that the amount of oil under and on top of the fish cakes is sufficient. Use a kitchen brush to spread some oil under and on top of them.
The best thing about this recipe is that all you have to do is mix all of the ingredients and then shape the mix into even-sized cakes. As you would with any other deep-fried food, you need to roll the cakes in the flour, shake any excess, dip them in the beaten egg, and then roll them in the breadcrumbs.
If you intend to fry them in a pan, you can rest assured that you won’t waste any time. It takes just 5 to 6 minutes to shallow fry them or grill them until they are golden brown, crunchy, and hot. Some people live serving them with salad on the side or squeeze a bit of lemon on top.
Smoked Mackerel risotto
This risotto is outright scrumptious and takes little to no time to prepare. You’re going to need butter, one finely chopped onion, about two hundred to two hundred and fifty grams of risotto rice depending on the number of people you want to feed, one half a cup of white wine, one liter of veggie stock, two sliced spring onions, and a small bag of fresh spinach. This recipe calls for one-quarter of a kilo of smoked mackerel, so quite a lot.
Risotto is a classic recipe, but if you haven’t tried cooking it by now, we’ll do our best at explaining how you can make it. Start by heating the butter in a large frying pan and then fry the onion for about five minutes until it’s soft. It wouldn’t be a bad idea to add a bit of oil to that butter so as to prevent it from getting burned.
Once the onion is soft, pour the rice and mix until it has been coated in the butter. Add the wine and let everything bubble until almost all of the liquid has evaporated. Pour half of the veggie stock into the pan, give it a stir, and then leave to cook for approximately ten minutes. Once this time span has passed, add the rest of the stock and cook for five more minutes.
Add the spinach and mackerel without the skin to the pan, stir everything into the rice, and then cook until the spinach has wilted. You can either add the chopped spring onions now or leave them at the end of the recipe.