I could list a hundred reasons why mackerel recipes were on the menu in our home every single week when we lived in Holland. Now in South Africa we have to make do with snoek, its first-cousin, but it is hard to get; and some canned pilchards.
The point is that we absolutely must get plenty of omega-3 in our diet; at least 30% of the brain, for example, is built using these fatty acids.
This page was last updated by Bernard Preston on 24th April, 2021.
Scientists used to think fat was the great-enemy. Now it's quite
apparent they were very wrong; refined carbohydrate gets that trophy.
Let's start with perhaps half a dozen of those mackerel benefits.
These mackerel recipes you can literally throw together in five-minutes.
Fat gets a lot of bad press, but the fact of the matter, your brain
and nerves are largely fat. Keep it from your baby, and he will turn out to 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:
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 them:
I've done a troll of the net; there are literally hundreds of companies peddling Omega-3 soft gels, and the price varies widely. Buyer beware is the slogan.
As a general rule:
We regularly bought a smoked mackerel whilst living in the Netherlands. They weigh around 280g, so roughly, once you've removed the head, skin and spine, there are about two 100g portions.
Because it's already cooked, it is instantly ready. It is the perfect slow food, made fast. And it costs less than $2/ 100g.
With postage, Puritans Pride (if you buy bulk) with postage will cost you 18.2c to get the equivalent Omega-3 in 100g mackerel.
Comparing the price of apples and oranges is a vain exercise; with whole fish verses oil too. With your 100g mackerel recipes you're not only getting the antioxidant, but also 26g of high-quality protein, important minerals and vitamins; monounsaturated fatty acids, other PUFAs than omega 3 and vitamin D too. It is all good stuff.
However even better than food rich in vitamin D is regular exposure to sunshine; surprisingly at noon it is less damaging to the skin.
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 vitamins and minerals out of a bottle? Or, indeed, does a combination of the two have more appeal?
We believe there is a place for supplement, but it can never be a substitute for fresh nutritious foods.
Then you won't like our mackerel recipes.
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You have to work quite hard to get enough omega 3 from a vegetable. 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 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. Actually I no longer do this as it makes the loaf sink so instead we have it in our kefir smoothies.
Use a dedicated, inexpensive coffee grinder for your flaxseed and other herbs and spices; it doesn't enhance the flavour of your fresh-roast.
If you like me now that I've retired to sunny South Africa, live from from the sea, then you'll know that it is very difficult to get fresh fish, and especially the cold water variety; mackerel recipes are simply not available. The alternatives are very expensive imported salmon from the fjords of Norway, or our own west coast canned-pilchards.
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