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Magnesium-Rich Mackerel

23 November 2012 - Posted by Ashley under

Another yummy addition to our recipes, we’re turning our focus on fish this week!

From the same family as Tuna and with a wide variety of species from which to choose from, Mackerel isn’t just tasty but chock full of healthy fats, selenium, vitamin D, and B12. Of course, we wouldn’t be posting it if it weren’t also a great source of magnesium!

So, here are two delicious recipes for the discerning seafood lovers out there.

Smoked Mackerel with Spinach & Cardamom Rice

Rice IngredientsCardamom Pods

  • 1 cup basmati or jasmine rice
  • 1 1/2 cups water
  • 4 cardamom pods*
  • 1 tbsp olive oil
  • himalayan salt to taste

*Easily found at Cost Plus, if you’re unable to find it at your local grocery store. Add more if you prefer a stronger flavor.

Preparation

Rinse rice thoroughly – this will prevent sticking.

In a medium pot, sauté cardamom seeds (from inside the pods) in a pan with olive oil. Add rice and stir fry for 1 minute, coating rice with the oil. Add water and dash of salt, turning heat up to high. When water begins to boil, cover pot and reduce heat to a simmer. Allow to cook for 15-20 minutes, or until moisture has been completely absorbed, then turn off stove and let sit (covered) for an additional 3 minutes.

Open and stir/fluff with a fork to combine contents more thoroughly.

Main Ingredients

  • Smoke Mackerel w/Spinach & Cardamom Rice2 smoked mackerel
  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 14 ozs spinach
  • 1 med. yellow onion (half)
  • 2 eggs
  • 1/2 tsp freshly grated nutmeg
  • 1 tsp curry powder
  • 1/2 lemon
  • freshly ground black pepper to taste

Preparation

Flake the fish off the skin, breaking into bite-sized chunks and place into a large bowl. Set aside.

Take the half onion and slice into thin strips. In a pan, sauté with olive oil & butter on medium low until onions are soft and nearly transparent, then stir in curry powder. Add the spinach & nutmeg, and cook until the spinach has wilted. Turn off the heat.

On the side, bring a small pot of water to a boil, gently add both eggs and boil for 7-8 minutes (for larger eggs, 8 min.). Remove eggs and rinse with cold water to stop them from cooking and make the cool enough to peel.

Add the rice and spinach/onion mix to the bowl of mackerel flakes and stir contents to blend the flavors.

Squeeze half a lemon over the mix, adding salt and pepper to taste. place on egg on top of each dish, cutting the eggs into quarters. Serve!


Spicy Fried Mackerel

Ingredients

  • Spicy Fried Mackerel2 (Spanish) Mackerel, cleaned & cut into blocks
  • 1 tsp fresh minced garlic
  • 1 tbsp chili powder
  • 1/2 tsp turmeric powder 
  • 1/4 tsp coriander powder 
  • 1 tbsp coconut flour
  • 1 tsp water
  • 1/4 tsp himalayan salt
  • 1 tbsp lime juice+ zest from 1 lime
  • 1 large onion, cut into rings
  • 3 dried chiles, chopped (select your spiciness preference)
  • 10-12 fresh curry leaves (2 tsp dried)*
  • olive or coconut oil

*If you can’t find curry leaves, there isn’t really a substitute for the flavor. Simply leave them out.

Preparation

In a large bowl, mix all spices plus water and lime juice together until it forms a paste. If it’s too thick, add more water and lime juice.

Place the fish pieces in the bowl and mix together with the spice paste, coating thoroughly. Cover and allow to sit for 2-3 hours.

Heat oil in frying pan and fry the marinated fish pieces, flipping to ensure both sides are cooked equally. Once cooked, remove and place on paper towel or newspaper to collect excess oil before arranging on a serving plate.

Leave about 2 tbsp of oil in pan. Stir fry the onion, dried chiles and curry leaves for 3 mins over low heat.

Spread over the fish & serve!

P.S. This also goes great with the cardamom rice from the first recipe – if you can’t think of something to serve it with.


Have a great magnesium-rich recipe that you’d like to share? Let us know!

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