Mackerel is one of the most common fish in our stores, and its price is also not a deterrent. We most often find it in a smoked form and that’s how we eat it on sandwiches. Its health properties make it worth taking a broader look at it and including it in your daily menu.
Mackerel is a cheap, healthy and easily available fishwhich should be included in everyone’s diet. Regular consumption of mackerel will strengthen the immune system, will improve bone healthii heart and will provide many valuable nutrients. Contained in it Omega-3 fatty acids support the cardiovascular system, reduce inflammation and improve brain function. Vitamin D helps in the absorption of calcium, which strengthens bones and teeth. Eating mackerel regularly can reduce the risk of osteoporosis.
Like all fish, mackerel contains protein, which is the building block of tissues and muscles. Vitamin B12 supports the nervous system and takes part in the production of red blood cells, and selenium and zinc strengthen immunity, which is especially important in the autumn and winter. Eating mackerel regularly lowers blood pressure and bad cholesterol levels. It also improves the condition of the skin and hair. In addition, this cheap fish is universal – it can be baked, boiled, fried or served cold in the form of salads or pastes.
Mackerel baked with herbs can become the main element of dinner. Served with potatoes and salad, it will fill you up for a long time and provide you with a portion of vitamins.
Ingredients:
- 2 fresh mackerel,
- juice of one lemon,
- 2 cloves of garlic,
- olive oil,
- salt, pepper, favorite herbs (e.g. thyme, rosemary).
Preparation:
Clean the fish, rub with lemon juice, salt, pepper and pressed garlic. Brush with olive oil and sprinkle with herbs. Place on a baking tray and bake at 200°C for about 20-25 minutes. Serve with potatoes and salad.
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In addition to the “awanturka” popular in the times of the Polish People’s Republic, i.e. a paste made of smoked mackerel and cottage cheese, you can also make another spread from this fish.
Ingredients:
- 1 smoked mackerel,
- 2 hard-boiled eggs,
- 2 tablespoons of mayonnaise or natural yogurt,
- 1 teaspoon of mustard,
- salt, pepper, chives to taste.
Preparation:
Peel the mackerel, remove the bones and chop the meat, then chop the eggs and chives and mix with the mackerel. Add mayonnaise, mustard, season with salt and pepper. Serve on sandwiches or as a dip for vegetables.
Salad is another option for using smoked mackerel.
Ingredients:
- 1 smoked mackerel,
- 1 cucumber,
- 2 tomatoes,
- a handful of arugula or lettuce,
- 2 tablespoons of olive oil,
- lemon juice,
- salt, pepper.
Preparation:
Crumble the mackerel meat and remove the bones. Cut the vegetables into cubes, mix with arugula and mackerel, sprinkle everything with olive oil and lemon juice, season to taste.
Scrambled eggs with smoked mackerel will add a new dimension to our favorite breakfast dish
Ingredients:
- 3 eggs,
- 1/2 smoked mackerel,
- 1 tablespoon of butter,
- salt, pepper, chives for decoration.
Preparation:
Melt the butter in a pan. Crumble the mackerel and fry it for a while, then add the eggs to the pan and mix until you get the right consistency. Season with salt and pepper, sprinkle with chives and serve immediately after preparation.
This aromatic and healthy dish is perfect for lunch or dinner. The use of fresh mackerel gives the dish a delicate flavor, and the vegetables and tomato sauce complete the whole.
Ingredients (for 2 people):
- 2 fresh mackerel,
- 1 onion,
- 2 cloves of garlic,
- 1 carrot,
- 1 pepper (e.g. red),
- 1 zucchini,
- 400 g of chopped canned tomatoes (or fresh),
- 1 tablespoon of tomato paste,
- 2 tablespoons of olive oil,
- 1/2 cup of vegetable broth,
- 1 teaspoon of sweet pepper,
- a pinch of hot pepper (optional),
- salt, pepper, favorite herbs (e.g. thyme, oregano, basil).
Preparation:
Clean the fish, remove the entrails and rinse thoroughly. You can leave them whole or divide them into rings. Season with salt and pepper and set aside for a while. Then heat the olive oil in a large pan, fry the chopped onion and garlic, and after three minutes add the carrot, pepper and zucchini. Fry everything for five minutes, then add chopped tomatoes, concentrate and broth. Season with sweet and hot peppers, salt, pepper and your favorite herbs. Cook everything over medium heat for about 10 minutes until the vegetables soften slightly. Place the mackerel pieces on top of the vegetables and pour some of the sauce over them. Cover the pot with a lid and simmer over low heat for 15-20 minutes until the fish is ready. Serve the dish warm, sprinkled with fresh herbs, e.g. parsley or basil. It tastes great with rice, mashed potatoes or fresh bread.
