Vietnamese mackerel with ginger, chilli and spring onion

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

  • 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