The weather has been great the last couple of days here in Ireland and it got me thinking about summer. Being out doors and being able to walk around in a t-shirt all day. Well this recipe is perfect for warmer weather when you want to enjoy fresh and tasty food, but also want to get lean.

Full Of Protein, Omega 3’s And Bursting With Antioxidants!

The protein will not only help fill you up and avoid overeating but it will also help you build lean, firm muscles. The omega 3’s supplied by the mackerel will help stabilize your blood sugar, helping you shed excess body fat.  It’s also a nice “meaty” fish. The high levels of polyphenols found in extra virgin olive oil help keep your heart healthy and the vegetables supply a great range of antioxidants and essential fibre. I used broccoli when I made this but any leafy green veggie will do. If I was having this for lunch I’d use romaine lettuce or baby leaf spinach.

Tinned Or Fresh

I actually just came up with this recipe by chance this Monday. I had no idea what I was going to have for dinner and just started rounding up what I had in the kitchen. This explains why I used tinned mackerel instead of fresh. Fresh fish is a much better choice, but having a few cans of fish on stand by is convenient and means you will have a good protein source on hand.

Just make sure that you only buy tinned fish in brine or spring water. No oil (not even olive oil) as it goes rancid, and no tomato or BBQ sauces either as they’re full of sugar. The one I used was steam cooked. Steam cooking helps retain much more nutrients than other forms of cooking.

Some find mackerel a bit oily, which in my opinion just adds to the taste, but the lime juice cuts through any oiliness so it shouldn’t be a problem.

So lets get to the recipe!

What You Will Need

Extra virgin olive oil (about 2 tsps)

1/4 fresh lime

1 spring onion, chopped

1/2 small tomato, chopped

1/4 avocado, cubed

1/4 red onion, finely sliced

1 fillet of mackerel, steamed (I used a canned steamed mackerel fillet)

Broccoli, chopped

Lets Go!

1. If cooking vegetables put them on now. They should be cooked by the time you’re finished the salsa and straining the canned fish. About 8 – 10 minutes if steaming. If using fresh fish put it on now. Again it takes about 10 minutes to steam.

2. Add the olive oil and freshly squeezed lime juice to a small mixing bowl. Mix with a fork to combine.

3. Add in the veggies and mix gently to avoid squashing the avocado. Set aside.

4. If using canned mackerel, stain at this point.

5. Spread the cooked broccoli on a plate.

6. Add the cooked mackerel fillet.

7. Pour the salsa over the fish, pouring any remaining salsa “juice” over the broccoli.

8. Enjoy!

Let Me Know What You Think

As always share your thoughts below in the comments. I’d love to know what you think of my newest lean body recipe!

Stay Lean And Healthy

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This entry was posted on March 24, 2011 at 7:49 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted in Diet Lean Recipes by davidgowing No Comments Yet