Lemony herbed Mackerel

Mackerel is a fatty fish that is high in good fats such as omega-3 fatty acids but, low in saturated fat. It is rich in vitamin D and it’s protein content is high. The omega-3 fatty acids are beneficial for heart health. They can lower blood pressure, heart rate and possibly improve blood vessel function. The American Heart Association recommends we have 2 servings (each serving is 100 gms) of fatty fish a week.

In this recipe I have used lots of lemon and garlic infused olive oil. The olive oil is also high in omega-3 fats. The lemon and herbs add a light and citrusy flavour. Whereas the cumin seeds give it an earthy and warm flavour. The combination is delicious! However, if you are not a fan of cumin seeds you can leave them out. The fish can be served with a side portion of spinach, carrots and potatoes.

Ingredients

Mackerel fillets – 400 gms

Dill sprigs – 1 cup

Parsley leaves – 1 cup

Lemon – 2

Olive oil – 4 tbsp

Garlic cloves – 6

Sea salt – 1 tsp

Cracked black pepper – 1 tsp

Roasted cumin seeds – 1/2 tsp or cumin seed powder 1 tsp

Dried red chilli pepper – 1 tsp

Method:

1. Ground the herbs and 1/2 tsp salt with a mortar and pestle
2. Toast the cumin seeds in a pan
3. Add in the cumin seeds and black pepper and grind further until it is a paste
4. Squeeze half a lemon and slice one whole lemon
5. Rub the fish with the herb paste and lemon
6. In a separate pan cook the garlic in olive oil on low fire till the garlic is soft
7. When the garlic infused oil has cooled down, pour it over the fish
8. Sprinkle red chilli pepper
9. Let the fish sit covered for 1 hour to soak in all the ingredients
10. Place the dish in an oven at 180 C for 8 mins
11. Take it out when cooked and serve with the side dishes above!