Spiced Mackerel
Week 12 since lockdown and new announcements by the day! Gyms are opening tomorrow and crowds will be back at the footie very soon. Covid 19, what pandemic?!? Have the last 3 months taught us anything? I feel they have. People are generally more concerned about their health. We are encouraged to ask ourselves ‘How do we feel?’ Well, with this in mind, this week’s recipe is supremely healthy, so quick and easy to make and super delicious!! Great for an entrée or as a main meal alongside a crisp garden salad and baked potato.
Benefits of this recipe:
Mackerel – an oily fish packed full of protein, essential fatty acids, omega 3s but with a low level of mercury. Great as an anti-inflammatory which assists post-exercise recovery and increases endurance. Mackerel is also full of antioxidants and coenzymeQ10 which makes it great for skin, heart and brain health.
Extra virgin olive oil - Good for cooking, extra virgin olive oil is quite resistant to heat.
Lemon - packed full of Vitamin C, lemons are amazing immune boosters and re- hydrators which help maintain the body’s PH balance. Lemons can treat colds and flus, kidney stones, tinnitus and digestive complaints, as well as increasing iron absorption.
Garlic - reduces blood pressure and cholesterol levels, acts as an anti-inflammatory and stimulates circulation. A component called Allicin is a potent antioxidant and immune booster, promoting production of white blood cells in the body. Garlic is an anti-viral, anti-bacterial and it also detoxifies the body.
Coriander – contains excellent levels of phosphorous, folate and vitamins A and C. Its anti-fungal and anti-microbial properties make it great for skin health and treating eczema in particular. It contains high levels of antioxidants and is great for eyesight, heart and brain health and fighting infections. In Ayurveda it is used as a remedy for cold. Coriander is used for digestion as it promotes liver function.
Black pepper - a powerhouse with antioxidant, anti-inflammatory and antibacterial properties. This ‘King of Spices’ boosts the immune system and bring down a fever. Its active ingredient (piperine) can control blood sugar levels and improve digestion.
Ingredients: (serves 4 people)
450g mackerel (filleted, enough for one each)
50ml extra virgin olive oil (organic)
4 tbsp lemon juice (organic)
3 garlic cloves, peeled and crushed (organic)
1 tsp cayenne pepper
1 tsp garam masala
1 tsp ground coriander
1 tsp ground cumin
2 tsp ground paprika
3 tbsp finely chopped fresh coriander (organic)
Salt and freshly ground black pepper, to taste
Method:
1. Firstly, make the marinade - put the olive oil and lemon juice in a bowl. Mix in the garlic and all of the spices. Season with plenty of salt and ground black pepper.
2. Open out the fish and press along the backbone to flatten. Coat the fish with the spice mixture. Cover and leave for 1 hour (at least).
3. Grill the fish for 10 minutes or until cooked and crisp. Garnish with lemon wedges and serve.
