Tag Archives: Mackerel

Zingy Lemon Mackerel Risotto

Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!

Serves 2

INGREDIENTS:

  • 140g dried risotto rice
  • 1 pint vegetable stock or water
  • 2 white onions, chopped
  • 3 cloves garlic, diced
  • 2 cans mackerel in sunflower oil
  • Juice and zest of 1 lemon
  • 100g frozen peas
  • 150g green beans, chopped
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
  2. Add the garlic and stir for a further 1 minute.
  3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
  4. Add a third of the stock, stir, and reduce the heat so it is simmering.
  5. When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
  6. Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
  7. Serve with lemon pieces and season.
  8. Enjoy!

NUTRITION:

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Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING)

Risotto rice – high in carbohydrate to give you loads of energy to get you through your day!

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Mackerel Tacos

This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.

Serves 2

INGREDIENTS:

  • 1 tin of mackerel (I used Tesco in spicy tomato sauce)
  • 2 large wraps
  • 1 pepper, chopped
  • 1 avocado, mashed
  • 1 tin sweetcorn
  • Handful of cherry tomatoes

METHOD:

  1. Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
  2. Repeat with the sweetcorn until hot.
  3. Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
  4. Make up the tacos, serve with coleslaw or salsa if wanted.
  5. Enjoy!

NUTRITION

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Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.

Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.