Here are three great reasons to add this recipe to your menu this week:
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Mackerel is an excellent source of protein and healthy fats, especially omega-3 fatty acids.
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A minimal amount of olive oil is used in this recipe to reduce added fats while maintaining flavour and texture.
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It’s fresh, delicious, and very easy to make—what more could you ask for?
For a complete meal, serve it with quinoa or your favourite toasted whole-grain bread. And voilà!
Ingredients
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1 tsp (5 ml) olive oil
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2 garlic cloves, minced
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½ onion, finely chopped
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1 can (796 ml) diced tomatoes, no salt added
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1 tsp (5 ml) dried oregano
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¼ tsp (1 ml) chili powder (optional)
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Salt and pepper, to taste
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4 mackerel fillets (about 600 g / 18 oz total), skin on
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4 cups (1 L) red leaf lettuce, shredded
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4 celery stalks, thinly sliced
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2 small cucumbers, thinly sliced
Preparation
- In a large skillet, heat the olive oil over medium heat. Add the garlic and onion, and sauté until translucent, about 3 to 4 minutes.
- Add the diced tomatoes, oregano, chili powder, salt, and pepper. Stir well and let simmer over low heat for 2 minutes. Remove from heat and set aside.
- In another non-stick skillet over medium heat, cook the mackerel fillets, skin side down, for 3 to 4 minutes until the skin is crispy and golden. Reduce the heat to medium-low, flip the fillets, and cook the other side for 1 to 2 minutes, until the fish is opaque and flakes easily with a fork.
- In a large bowl, mix the lettuce, celery, and cucumbers.
- Serve each fillet on a bed of lettuce, topped with the tomato sauce.
Notes
Keeps for 5 days in the refrigerator in an airtight container. Cooked fish can be frozen for up to 3 months, but the tomato sauce and salad do not freeze well.
