Mackerel is a delicious fatty fish that hardly needs any seasoning. It's one of the best sources of protein, healthy fats, (omega 3 fatty acids) and micronutrients (magnesium, potassium, phosphorus, iron, vitamin A and D). It's also one of your best fish choices because it's sustainable. However, beware that some types of mackerel may be high in mercury - go for North Atlantic mackerel and avoid Spanish and King mackerel are high in mercury.
You can use lamb lettuce, rocket, romaine, iceberg lettuce or even red leaf lettuce. From a nutritional perspective, the darker the lettuce leaf, the more nutrition it has (potassium, calcium, vitamin A, C and other micronutrients).
Nutritional values (per serving):
|of which Saturated||12.5||grams|
Macronutrient ratio: Calories from carbs (5.1%), protein (18.6%), fat (76.3%)
Ingredients (makes 2 servings):
- 2 mackerel fillets (180 g / 6.3 oz)
- 2 large eggs, free-range or organic
- 1 medium avocado (150 g / 5.3 oz)
- 2 cups green beans (200 g / 7.1 oz)
- 4 cups mixed lettuce such as lamb lettuce, arugula, etc. (120 g / 4.2 oz)
- 1 tbsp ghee or coconut oil
- ¼ tsp salt or more to taste (I like pink Himalayan)
- freshly ground black pepper
Lemon & mustard dressing:
When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
- Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I like and always use this egg timer!
- Cook the green beans. Fill a small sauce pan with water and season with salt. Add the green beans and bring to a boil. Cook until crisp tender for 4-5 minutes. When done, take off the heat and pour the hot water away to prevent the beans from further cooking.
- Make small diagonal slashes on the skin side of the mackerel - don't cut too deep. Season with salt and pepper from both sides.
- Heat a pan greased with ghee. Once the pan is hot, add the mackerel fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked. When done, take off the heat and set aside. You can use splatter shield like this one - it's great for catching spat oil.
- When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice).
- Wash and drain the lettuce in a salad spinner or just by pat drying using a paper towel. Place the lettuce in a serving bowl and top with the cooked green beans.
- Add quartered cooked eggs, sliced mackerel fillet and drizzle with the prepared dressing. Enjoy!