Roar Recipes

The majority of us in Britain are falling short of the recommended intake of oily fish, and as a wonderful source of omega-fatty-acids we’re missing out on the vast array of health benefits they promote. From beautiful skin, improved circulation, reduced inflammation and well oiled joints, we’re told these omega fatty acids are not just important but essential!

 

We ought to be having a minimum of 1-2 portions of oily fish per week according to healthcare professionals, but in reality the ideal amount is much more than this.

 

But there’s one big problem standing in the way for most of us, its price! Even more so when you start opting to the healthier wild caught. Wild options such as Alaskan Salmon are hailed as a clean, nutritious and absolutely delicious foods, but the price tags these carry are ones most of us just cant afford on a regular basis.

 

I for one love salmon, and if it wasn’t for the cost I’d be eating it by the bucket load, or should I say net load! But there are heaps of other fish out there that are a little gentler on the purse strings and are just as nutritious and packed full of those essential fats.

 

Here’s a recipe based on just one of those, mackerel. It may have fallen to the wayside over the last decade, but in the past few years I’ve seen a rise of recipes inspired by this cheap but tasty fish and seems to be having a bit of a revival.

 

Incredibly, this fish is almost always caught wild and is fantastically low cost! It’s also packed full of omega fats, as well vital minerals and vitamins and is a great way to make sure you’re meeting your recommended intake of oily fish.

 

Ingredients – Serves 2

 

2 Smoked Mackerel Fillets

1 Sweet Red Pepper

100g Cooked Beluga Black Lentils

15 Cherry Tomatoes

½ Red Onion

½ Red Chilli

2 ½ tsp Chipotle Paste

1 tsp Fresh Thyme

1 ½ Cloves of Garlic

Pinch of Himalayan Rock Salt

Fresh Cracked Black Pepper

Two Large Handful of Fresh Rocket

Half a Fresh lemon

Olive Oil for Frying

 

Method

 

On two plates lay a bed of fresh rocket as your base for the salad.

 

For the warm salad, coarsely chop your pepper and onions, and finely chop the chilli, garlic cloves and thyme.  Also slice the mackerel fillets into chunks and set aside.

 

In a medium sized frying pan heat your oil over a medium sized flame. Begin by frying your red onion with a sprinkling of salt and after one minute throw in your garlic. Fry for a further minute, constantly keeping the onion and garlic moving in the pan.

 

Next add your chilli and pepper and cook these for another two minutes. Once the peppers have softened slightly add in the cooked lentils, cherry tomatoes, chopped thyme, mackerel chunks and chipotle paste.  Mix the ingredients together, season well with black pepper and a little salt, and fry for a few minutes until the lentils and mackerel are warmed through.

 

On top of the rocket leaves, share the warm salads between the two plates and serve warm with a slice of fresh lemon.