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Crispy Devilled Mackerel Salad

Devilled Mackerel Salad, Modernfoodstories

Guys, you’re in for a treat today. This crispy Devilled Mackerel Salad is packed full of anti-inflammatory goodness and is ready in under 15 minutes flat!

Did I mention crispy?!

Why take Omega3?

I try to include as much omega3 goodness as I can in my diet. As you guys probably know, this time 7 years ago I battled a chronic inflammatory condition, an autoimmune disease called Ankylosing Spondylitis. The doctors told me i’d be on a lifetime of immuno-suppresents but I had a different plan. I’ve been in remission now for over 5 years and am medication free.

I maintain my remission by following a low-carb, dairy free keto diet and supplement with good quality fish oils from Bare Biology (the purest, strongest, single dose Omega3 fish oil you’ll find, trust me i’ve scoured enough labels!) and 2 – 3 servings of wild salmon, mackerel or sardines a week. Sustainably sourced fish is rich in omega3 anti-inflammatory goodness.

This low-carb dinner recipe is perfect if you want to up your omega 3 intake and is rich in protein and healthy fats.

Dig in guys!

Devilled Mackerel Salad
Devilled Mackerel Salad
Overview
Serves:
3
Difficulty: Easy
Overall Cooking: 15 minutes
Hands On: 15 minutes
INGREDIENTS
  • 3 mackerel fillets
  • 2 tbsp extra virgin olive oil (plus a little for greasing)
  • 2 tbsp coconut aminos or 1 tbsp balsamic (I like Coconut Merchant Savoury Sauce)
  • good pinch of cracked black pepper
  • 140 g green beans, chopped
  • 80 g sugar snap peas, sliced
  • 90 g salad leaves of choice, washed and dried (I used watercress and mache)
  • 20 g fresh parsley, roughly chopped
  • 10 g fresh dill, roughly chopped
DRESSING
  • 2 tbsp extra virgin olive oil
  • 1/3 tsp dijon mustard
  • 1/2 tsp red wine vinegar
  • Good pinch of sea salt and cracked black pepper, to taste
Method
  • Make 4 small cuts in the skin of the mackerel fillets with a sharp knife. Rub over the olive oil, coconut aminos or balsamic and a good pinch of cracked black pepper on both sides. Place to one side whilst you prepare the salad and dressing.
  • Mix all the dressing ingredients together in a small bowl.
  • Place the green beans in pan of boiling water and heat on a medium heat for 3 minutes until el dente. Plunge into a bowl of ice cold water. (This keeps them nice and green and crunchy.) Drain.
  • Toss the salad with the green beans, sugar snap peas and herbs.
  • Heat a little oil in a non stick frying pan. Add the mackerel fillets skin side down and fry over a medium heat for about 3 minutes until crisp. Flip and fry for another 1 - 2 minutes until cooked through, or to your liking.
  • Serve the mackerel fillets on top of the salad and drizzle with dressing.
Print Recipe
Overview
Serves:
3
Difficulty: Easy
Overall Cooking: 15 minutes
Hands On: 15 minutes
INGREDIENTS
  • 3 mackerel fillets
  • 2 tbsp extra virgin olive oil (plus a little for greasing)
  • 2 tbsp coconut aminos or 1 tbsp balsamic (I like Coconut Merchant Savoury Sauce)
  • good pinch of cracked black pepper
  • 140 g green beans, chopped
  • 80 g sugar snap peas, sliced
  • 90 g salad leaves of choice, washed and dried (I used watercress and mache)
  • 20 g fresh parsley, roughly chopped
  • 10 g fresh dill, roughly chopped
DRESSING
  • 2 tbsp extra virgin olive oil
  • 1/3 tsp dijon mustard
  • 1/2 tsp red wine vinegar
  • Good pinch of sea salt and cracked black pepper, to taste
Method
  • Make 4 small cuts in the skin of the mackerel fillets with a sharp knife. Rub over the olive oil, coconut aminos or balsamic and a good pinch of cracked black pepper on both sides. Place to one side whilst you prepare the salad and dressing.
  • Mix all the dressing ingredients together in a small bowl.
  • Place the green beans in pan of boiling water and heat on a medium heat for 3 minutes until el dente. Plunge into a bowl of ice cold water. (This keeps them nice and green and crunchy.) Drain.
  • Toss the salad with the green beans, sugar snap peas and herbs.
  • Heat a little oil in a non stick frying pan. Add the mackerel fillets skin side down and fry over a medium heat for about 3 minutes until crisp. Flip and fry for another 1 - 2 minutes until cooked through, or to your liking.
  • Serve the mackerel fillets on top of the salad and drizzle with dressing.
Print Recipe

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