I have another recipe for you today. My Curried Mackerel Salad. It’s full of healthy fats and loaded with antioxidants! Mackerel is an excellent source of essential fatty acids (EFA’s), which I wrote about in detail here, and as we know, we should be eating healthy fatty fish multiple times in the week.

I love mackerel, but some find the taste quite strong, so the addition of curry powder will definitely help you get past that if you don’t like fish. I make this a couple of time a week, and it tastes really good 🙂

Just like my omelette recipe, this recipe is really easy and only takes 10 minutes to prepare, so without further delay….

What You Will Need

125g (88g drained) tin of mackerel in brine, drained

1/2 tablespoon organic extra virgin olive oil

1/4 fresh lemon

ground black pepper, to taste

1 teaspoon mild curry powder

1 teaspoon organic tomato puree

1 spring onion

1/4 ripe avocado

romaine lettuce (or leafy green lettuce of choice)

Let’s Get Started!

1. Chop the spring onion and avocado, and set aside.

2. Pour the olive oil into a small mixing bowl.

3. Add the black pepper and squeeze in the lemon juice (removing any seeds that fall in). Whisk with a fork.

4. Add the curry powder. Whisk.

5. Add the tomato puree. Whisk.

6. Now add in the chopped spring onion and avocado. Mix.

7. Add in the mackerel (making sure to drain it first).

8. Mix until fully coated.

9. Tear rinsed romaine into bite size pieces and arrange on a plate or bowl.

10. Place the curried mackerel on top, and enjoy!

Tips And Extra Info

I like to use fresh fish whenever possible, but tinned fish is an excellent substitute, as long as it’s packed in brine or water. Avoid tinned fish packed in oil or tomato sauce (which also contains sugar and non-specified vegetable oil). This recipe actually works better with tinned rather than fresh mackerel, making it really convenient, as you can stock up on tinned fish and it will hold for ages!

I’ve spent a while perfecting this recipe to my taste, but feel free to experiment with it and add or leave out whatever works for you.

It works really well as lunch when served with salad greens, or as a dinner served with stir fry.

Due to the other ingredients, you can put this in a Tupperware container and bring it to work for lunch without clearing the place out 🙂

As I mentioned above mackerel is an excellent source of Omega 3 and high in protein. It’s also very inexpensive. You can get a can of mackerel in brine for as little as .75 cent!

Tomato puree is very high in lycopene, a powerful carotenoid antioxidant responsible for tomatoes deep red color and linked with many health benefits.

Curry powder contains turmeric (aids fat metabolism), ginger (is said to reduce risk of cancer)  and cinnamon (stabilises blood sugar) all of which I cover in greater detail in my Burn Fat, Fight Disease And Boost Your Health While You Eat post.

Avocados contain high levels of fibre (both insoluble and soluble). They are high in B vitamins and antioxidant vitamin E. Most of  the fat content in avocado is monounsaturated fat which, like olive oil, is said to reduce LDL (bad) cholesterol.

Give it a try, and let me know what you think…..

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Posted in Diet Lean Recipes by davidgowing 11 Comments