Simple Mackerel Recipes & Mackerel Salsa

Simple Mackerel Recipes & Mackerel Salsa

Simple Mackerel Recipes

Mackerel is an oily fish rich in omega 3 so its pretty good for a healthy diet. The most important thing about mackerel fillets is they taste so good and with such a distinctive flavour. Having such a great flavour means you can add virtually any other ingredient and the mackerel will still come shine through. The versatility of simple mackerel recipes is endless.

Mackerel is a common name applied to a number of different species of pelagic fish, mostly, but not exclusively, from the family Scombridae. They are found in both temperate and tropical seas, mostly living along the coast or offshore in the oceanic environment.

Mackerel typically have vertical stripes on their backs and deeply forked tails. Many species are restricted in their distribution ranges, and live in separate populations or fish stocks based on geography. Some stocks migrate in large schools along the coast to suitable spawning grounds, where they spawn in fairly shallow waters. After spawning they return the way they came, in smaller schools, to suitable feeding grounds often near an area of upwelling. From there they may move offshore into deeper waters and spend the winter in relative inactivity. Other stocks migrate across oceans. wiki 

Having recently purchased a pack of mackerel fillets (it contained 6 mini fillets) costing around £2.60  (£17 a kilo)from Sainsbury’s which seemed pretty good value. It seems the best value mackerel fillets are found not unsurprisingly in Aldi at £1.49 a pack (£7.45 a kilo) I was determined to do something a little different this time. So off  on a fridge raid  in search of something to tantalise the taste buds.

Price Update April 2024

Sainsburys Mackerel = £14.30kg, Aldi Mackerel £10.45kg

Simple Mackerel Recipes

The first recipe I came up with was simple salad ingredients I had to hand which would accompany the mint & yoghurt dressing I had made the previous day.

Simple Mackerel Recipes

The second 2 fillets I wanted to zing it up another level so I had to get 1 more ingredient as it has stopped growing in the garden for now.   Coriander, full of flavour and great with any salsa dish, so thats exactly what I called it, Mackerel Salsa. I also had some nearly stale leftover homemade focaccia that needed using up.

mackerel recipes

Mackerel Salad (Smoked)

No cook, simple healthy salad made in a mater of minutes rich in omega 3 fatty acids, B12 vitamins and high protein.
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Prep Time 5 minutes
Course Main Course, Salad
Cuisine European
Servings 1

Ingredients
  

  • 1 mackerel fillet around 70g
  • 1/4 red chilli finely diced
  • 1 slice of bread ideally stale
  • fresh coriander handfull
  • 1/2 lime juice
  • 3 baby plum tomatoes quartered
  • 1/2 red onion diced
  • 1 tbsp good olive oil

Instructions
 

  • Finely chop the onion and place in a small bowl chop
  • add the coriander to the bowl dice the tomatoes and add Squeeze the lime over the onion coriander and tomatoes and season.
  • Whilst the lime is  marinading the onions toast the bread, I toasted mine in a frying pan with a little olive oil
  • Add the chilli to the bowl with the rest of the ingredients and mix well
  • Flake the Mackerel into the bowl mix
  • Serve on the toasted bread and ad an extra squeeze of the lime

Notes

Olive Oil, I prefer the grassy notes in Kalamata Olive Oil 

Nutrition

Serving: 80g
Keyword macerel salad
Tried this recipe?Let us know how it was!

Is Mackerel Healthy

Rich in Omega-3 Fatty Acids

Mackerel is an excellent source of omega-3 fatty acids crucial for brain health and inflammation reduction. These fats are known to lower the risk of heart disease by reducing triglycerides in the blood, preventing the formation of blood clots, and improving cholesterol levels. Regular consumption of mackerel can contribute to a healthier heart and circulatory system.

High-Quality Protein

Mackerel provides high-quality protein, vital for building and repairing tissues and maintaining muscle mass. Protein also plays a key role in various bodily functions, including the production of enzymes and hormones. This makes mackerel an excellent food choice for overall physical health and recovery.

Vitamin B12 and Selenium

This fish is a rich source of Vitamin B12, an essential nutrient that supports the production of DNA and helps keep nerve and blood cells healthy. Mackerel is also high in selenium, a powerful antioxidant that helps combat oxidative stress and supports the immune system by keeping infections at bay.

Promotes Mental Health

The omega-3 fatty acids in mackerel are good for the heart and beneficial for the brain. They contribute to cognitive function and are believed to lower the risk of Alzheimer’s disease and dementia. Moreover, the high levels of EPA and DHA in mackerel are linked to a reduced risk of depression.

Supports Weight Management

The combination of lean protein and healthy fats in mackerel makes it an excellent food choice for weight management. Protein helps induce feelings of fullness, reducing the urge to overeat, while the fats in mackerel are energy-rich and satisfying, helping curb hunger over extended periods.

Skin Health

The omega-3 fatty acids in mackerel also benefit the skin by maintaining its elasticity and preventing premature ageing. Additionally, these fats can help protect the skin from UV radiation, reducing the risk of skin cancers and promoting an overall healthier complexion.

Environmental Impact

Compared to other types of fish, mackerel is often more sustainably fished and has a lower environmental impact. Opting for mackerel can be a more eco-friendly seafood choice, contributing to healthier oceans.

Source Mackerel Benefits

More Mackerel Recipes