Lemony herbed Mackerel

Mackerel with herbs and lemon

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.

Roasted potatoes, sautéed spinach and carrots

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!
Mackerel soaking in the ingredients

Author: Healthybalance

I am a certified integrative nutrition health coach from the Institute of Integrative Nutrition. I run workshops on wellness and work with clients individually. My coaching involves enabling clients to address the root cause of any imbalances in their lives and to empower them to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutrition health coach is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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