Mackerel is a great source of omega 3 fats and an economical source of protein. Lightly smoked variations are tasty and for this recipe I found a very nice option at Woolworths for around R 35 for two fillets. You can cook the fillets in bulk use some in this dish and keep some over for use in salads or snacks to get a good dose of omega 3 for the week.
- 2 mackerel fillets
- 1 tin coconut milk
- 2 cloves garlic, crushed
- 1 onion, diced
- 1 thumb ginger, grated
- 1 spring onion, sliced
- 1 chilli, finely chopped
- 1 Tbsp fish sauce
- 1 Tbsp low sodium soya sauce
- a handful of mange tout and baby corn
In a saucepan heat some butter, canola or coconut oil and fry the onion until translucent. Add the garlic, ginger, chilli, spring onion and coconut milk and reduce the heat. Add the fish sauce and soya sauce and let simmer for 5-7 minutes to allow the flavours to infuse. Tip in the mange tout and baby corn.
While the sauce is simmering preheat a griddle pan until smoking hot. Score the skin of the mackerel and then oil and salt the fillets. Place them skin side down on the skillet for 4-5 minutes until crispy. Remove from the heat, flip the fillet and cook for a further 1-2 minutes to finish off.
Serve the fillet on a bed of cauliflower mash and top with the coconut sauce and some fresh coriander.