Vietnamese mackerel with ginger, chilli and spring onion

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Nutrition Recipes
Joanne Hart Joanne Hart Nuffield Health Nutritional Therapist
Feed your skin and brain with nutrients from this mackerel recipe that is packed with omega-3 fatty acids.

Ingredients

Grilled Mackerel and wholemeal rice
  • 2 mackerel fillets
  • 1 tsp grated ginger
  • 1 lemongrass - mashed
  • 1 chilli
  • Black pepper and salt for seasoning
  • 1-2 tbsp olive oil or coconut oil
  • Spring onion
  • Soya sauce (or tamari sauce GF)

(Serves 2)

Preparation method

  1. In a pan heat up the oil and cook the fish skin side down until crispy, about 5 minutes
  2. Turn over and cook the other side, about 2 minutes
  3. Move to a warm plate
  4. Gently fry the chopped chilli, lemongrass and ginger
  5. Mix in a tablespoon of soy sauce
  6. Pour over the fish
  7. Scatter sliced spring onion over the top and serve with wholemeal rice and steamed vegetables.

Nutritional information

Fish is a good source of protein, and mackerel is a good source of omega 3 essential fatty acids, needed for skin and brain health. The lemongrass and ginger add digestive benefits with an oriental flavour.

Intolerance information
For gluten-free use Tamari sauce, do not use soya sauce.

Last updated Monday 15 August 2016

First published on Thursday 7 January 2016

Nutrition Recipes