I have another recipe for you today. My Curried Mackerel Salad. It's full of healthy fats and loaded with antioxidants! Mackerel is an excellent source of essential fatty acids (EFA's), which I wrote about in detail here, and as we know, we should be eating healthy fatty fish multiple times in the week.
Just like my omelette recipe, this recipe is really easy and only takes 10 minutes to prepare, so without further delay….
1. Chop the spring onion and avocado, and set aside.
2. Pour the olive oil into a small mixing bowl.
3. Add the black pepper and squeeze in the lemon juice (removing any seeds that fall in). Whisk with a fork.
4. Add the curry powder. Whisk.
5. Add the tomato puree. Whisk.
6. Now add in the chopped spring onion and avocado. Mix.
7. Add in the mackerel (making sure to drain it first).
8. Mix until fully coated.
9. Tear rinsed romaine into bite size pieces and arrange on a plate or bowl.
10. Place the curried mackerel on top, and enjoy!
I like to use fresh fish whenever possible, but tinned fish is an excellent substitute, as long as it's packed in brine or water. Avoid tinned fish packed in oil or tomato sauce (which also contains sugar and non-specified vegetable oil). This recipe actually works better with tinned rather than fresh mackerel, making it really convenient, as you can stock up on tinned fish and it will hold for ages!
I've spent a while perfecting this recipe to my taste, but feel free to experiment with it and add or leave out whatever works for you.
It works really well as lunch when served with salad greens, or as a dinner served with stir fry.
As I mentioned above mackerel is an excellent source of Omega 3 and high in protein. It's also very inexpensive. You can get a can of mackerel in brine for as little as .75 cent!
Tomato puree is very high in lycopene, a powerful carotenoid antioxidant responsible for tomatoes deep red color and linked with many health benefits.
Curry powder contains turmeric (aids fat metabolism), ginger (is said to reduce risk of cancer) and cinnamon (stabilises blood sugar) all of which I cover in greater detail in my Burn Fat, Fight Disease And Boost Your Health While You Eat post.
Avocados contain high levels of fibre (both insoluble and soluble). They are high in B vitamins and antioxidant vitamin E. Most of the fat content in avocado is monounsaturated fat which, like olive oil, is said to reduce LDL (bad) cholesterol.
Give it a try, and let me know what you think…..
This entry was posted on October 25, 2010 at 3:50 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.
11 Responses to "Healthy Lunch Recipe"
Really like the detail in your instructions along with the photo's.
Give it a try and let me know what you make of it.
This is a solid Primal recipe. Simple and it looks great too. I'll definitely have to try it out.
David, I am one of those who have issues with "fishy tastes and smells". Probably something traumatic from childhood no doubt.
Do you have any suggestions for those like me who cannot tolerate the strong fish flavor?
BTW, excellent post with photos and all.
Thanks for complement. The only thing I can suggest if you don't like the taste or smell of fish, but still want the benefits of eating it, would be to use strong tasting ingredients to mask it. This recipe works well due to the curry powder, tomato puree and the onion. You could also try a more mild tasting fish, like tuna. Mackerel has more omega oils though.
Well this looks delicious! Luckily I love fish so – thanks for this David!
Thanks Yavor. It may not look all that appetizing, but it's really tasty!!