Speedy Mackerel Fillets
Speedy Mackerel Fillets, the name says it all. A quick, satisfying, throw-together lunch or lazy dinner and no cooking required.Good food doesn’t have to be fancy. Sometimes, one quality ingredient and a few fresh add-ons are all you need for a simple, protein-packed meal. Tinned fish like mackerel, tuna, and sardines are budget-friendly pantry heroes, rich in protein and omega-3s, and effortlessly nutritious.
Nutritional Profile
Wholesome Human Hero Ingredient: Oily Fish (Mackerel)
Oily fish are beacons of health for heart, brain, immune, and nervous system health, an essential part of a balanced, nourishing diet.
They’re rich in key vitamins, especially B12 and D, which help your body fight off viruses like the common cold. Thanks to their high omega-3 content, oily fish also help lower triglyceride levels and have shown to slow the build-up of artery-clogging plaque.
And there’s more, our brains are made up of about 20% polyunsaturated fats like omega-3s, which may explain the strong link between oily fish and improved mood, memory, and mental clarity. Mackerel, anyone?
Ingredients
- 100-125 gm tin mackerel fillets in brine, drained
- 1 tbs full fat Greek yoghurt or unsweetened coconut yoghurt unsweetened coconut yoghurt
- ½ tsp dijon mustard
- 1 tsp extra virgin olive oil
- ¼ ripe avocado, diced
- Season with sea salt & pepper
Instructions
- MASH the fillets in a bowl, add all ingredients and mix well.
- SERVE over the top of a fresh salad or baby spinach leaves, diced cucumber and some pitted olives.
- TOP with diced avocado
- SEASON well
- Delicious with brown or white rice and any salad of choice.
- Swap Greek yoghurt with unsweetened coconut yoghurt for a dairy-free version
- Add chilli flakes, capers or gherkins to change up the flavour.
This recipe is:
Health Benefits:
- Brain Boosting
- Omega 3
- Anti Inflammatory
- Autoimmune Supportive
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