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Healthy Cooking Magazine For Oct Article
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Recipe : How to cook mackerel Fishy in Healthy way
from: Lucy MillsCheap and healthy mackerel is enjoying a resurgence, but it does need to
be eaten perfectly fresh; otherwise, this oil-rich fish can taste
strong and fishy. Choose firm, bright-eyed, and brightly colored
specimens.
Go to a fishmonger you can trust and ask him to take the head off and gut it for you. Mackerel is not only cheap but also super healthy. Health experts recommend eating at least one portion of oily fish a week, and mackerel is an excellent source of omega-3 fatty acids, selenium, and vitamin B12.
Oily fish like mackerel spoil much more easily than white fish, so it’s best to eat it on the day it is purchased.
Ingredients:
- 1 medium-size mackerel (gutted, head removed)
- Juice of half a lemon
- 1 red chili pepper
- Small bunch of fresh thyme
- 1 bag of boil-in-the-bag long grain rice
- 2 tablespoons onion, diced fine (about 1/4 of a largeonion)
- 2 tablespoons green pepper, diced fine
- 1 teaspoon garlic, minced
- 2 small slices of ginger, diced very fine
- Naturally brewed soya sauce, shoyu, or tamari
- 1 lime
Preparation Process
Wash the mackerel under cold running water, pat dry with kitchen towels, and place in a ceramic dish. Make a couple of slashes in the fish with a knife;
marinate in the lemon juice, half a sliced red chili, and some chopped fresh thyme. Marinate for at least two hours but preferably all day. If you don’t have time to marinate the fish, then just baste it with the lemon, chili, and thyme while it is on the grill.
Heat grill to medium/high temperature. Cook the mackerel for 15–20 minutes, turning once or twice until the skin is slightly charred and blackened. While the
fish is cooking, boil some water and put the rice on to cook. It will take 11–12 minutes. Five minutes before the fish and rice are done, heat some oil in a pan and gently sauté the ginger, garlic, green pepper, and onion.
Drain the rice well in its bag and place in the pan with the vegetables. Season with salt, pepper, and a shake of shoyu or tamari. Serve with extra lemon, lime, and soy.
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