I could list a hundred reasons why mackerel recipes are on the menu
in our home every single week. Let's start with perhaps half a dozen:
that IS good, TASTES damn good, can be prepared in seconds, is dirt
cheap, tops the list. SLOW FOOD, MADE FAST. Very fast.
- Mackerel has ZERO carbohydrate, which makes it the perfect food to go on our healthy FREE WEIGHT LOSS PROGRAMS.
- It has protein of the highest calibre.
is rich in the fats that have now been proved umpteen times over to
reduce blood pressure, delay that heart attack for two decades, increase
the intelligence of your children, reduced attention deficit, stop
senile dementia... I could go on and on.
- It's full of the anti-oxidant minerals like zinc, magnesium, selenium.
very high in the B vitamin complex, and especially Vit B12, and Vitamin
A that we should all be taking more of; vitamin D, in very short supply
if live north or south of 40 degrees.
- Asthmatics taking vitamin D supplements are 50% less likely to have a severe attack requiring hospitalisation and cortisone treatment. It's likely but at this stage unproven that those getting large amounts of vitamin D regularly in their food would get the same protection.
Calories are the little sh*ts that get into your wardrobe at night and sew your clothes tighter!!
This you can literally throw together in five minutes.
the skin off your smoked mackerel (easy, it just peels off). Using a
sharp knife remove the head and then slide the knife between the
backbone and the flesh. It just peels away. Repeat on the other side.
some lettuce leaves, quarter a tomato, slice some cucumber and your
other favourite salads. We regularly use radishes, avocado, celery and
lay out on each plate. Tip: Just follow our Olive Garden Salad Recipe.
a good scoop of your favourite dips. We like hummus and spicy Moutabel
baba ghannouj, and dips made with cream cheese with our salad.
Fat gets a lot of bad press, but the fact of the matter, your brain
and nerves are largely fat. Feed your baby no fat, and he'll be a moron. Literally, and as an adult you'll prematurely get senile dementia.
In 100 g of mackerel, there are 18 g of fat. Subdivided as follows:
- Saturated fat: 4g
- Mono-unsaturates: 7g
- Poly-unsaturates: 4.3g
Poly unsaturated fatty acids PUFA
You've probably heard of the miracle food, Omega-3. These three
fatty acids are PUFAs, and your 100g mackerel filet is very rich in
- EPA: 0.5g
- DPA: 0.1g
- DHA: 0.7g (this is the one that protects your marbles!)
done a search of the net; there are literally hundreds of companies
peddling Omega-3 soft gels, and the price varies widely. Buyer beware!
As a general rule:
- They contain none of the extremely healthy mono-unsaturates.
- Only Extend Life of those I checked has DPA.
We regularly (every week) bought a smoked mackerel whilst living in the Netherlands. They
weigh around 280g, so roughly, once you've removed the head, skin, tail and
spine, there are about two 100g portions.
Because it's already cooked (smoked), it's instantly ready. SLOW FOOD, MADE FAST. And it costs less than $2/ 100g.
get the equivalent amount of Omega-3 as in 100g of mackerel you would
need 3-5 softgels costing from Kirkland 14c, Puritans Pride 14.7c, Omega
Cardio 34c, Health Store 56 cents, ExtendLife 135c. (all in $, all
With postage, Puritans Pride (if you buy bulk) with postage will cost you 18.2c to get the equivalent Omega-3 in 100g mackerel.
does make some sense to take fish oil capsules but, for my money, I'd rather
eat more fish. Cheaper and nicer, but you won't be eating fish every
day. It's real chiropractic help for your bones, your cartilage, your
nervous system, your immune system...
Fish vs Fish Oil
Comparing the price of apples and oranges is a vain exercise; with whole fish verses oil too. With your 100g mackerel recipe, you're not only
getting the anti oxidant, but also 26g of high quality protein, antioxidant
minerals and vitamins, mono unsaturated fatty acids, and other PUFAs
than Omega 3 and vitamin D; all good stuff.
It all comes back to
philosophy. Do you trust what nature made over and above what factories
can manufacture? Or would you rather get your foodstuffs out of a
bottle? Or, indeed, a combination of the two.
Are you a vegetarian?
Then you won't like our mackerel recipes.
You have to work quite hard to get enough Omega-3 from a vegetable source. The
best sources are flax seed and walnuts, but they must be freshly ground, or cracked.
The omega 3 is very strong antioxidant; the downside is that the moment it comes into contact with the air it starts going rancid.
I grind my flaxseed daily, and either crack my own walnuts or enjoy them vacuum packed.
Use a tablespoon of freshly ground flaxseed in with your muesli; I always add it to our low GI bread to increase the fat content and lower the glycemic index of the starch.
Use a dedicated, inexpensive coffee grinder for your flaxseed; it doesn't enhance the flavour of your fresh roast!
Living far from the ocean?
If you, like me now that I've retired to sunny South Africa, live from from the sea, then you'll know that it's very difficult to get fresh fish, and especially cold water fish. The alternatives are very expensive imported salmon from the fjords of Norway, or our own west coast canned pilchards. We make pilchard fish cakes weekly.
Useful links @ Mackerel recipes
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