Mackerel With Carrot Smash & Blistered Beans
In the UK the guidelines for oily fish intake is 1-2 portions a week but personally, I think you should aim for 3-4 portions, if not more.
The reason for this is that oily fish (like sardines, mackerel, anchovies, salmon, herring & trout) are your richest source of omega 3, our superstar in polyunsaturated fats. Our cell membranes are made up of the form of fat that is predominant in our diet which means that more lovely flexible, unheated, unsaturated fats mean supple cells that communicate effectively.
With that in mind, here's a delicious recipe for you all to try.
Key Facts
- Rich in omega 3
- Superstar of polyunsaturated fats
- High in protein
- Nutritionally balanced
Ingredients
- 4 medium carrots
- 250g green beans
- 6 sun-dried tomatoes
- handful blanched almonds
- 1 jar cooked mackerel with black pepper & orange (I get mine from Fish4Ever)
- fresh parsley
Preparation
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Once tender allow any excess water to steam off then blend until you have a chunky purée.
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Add the beans to the same pan with another teaspoon of coconut oil, heat on medium until they begin to blister lightly (around 5 minutes) roughly chop the tomatoes & almonds, toss through & turn the heat off.
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Add your purée to the plates, top with the beans, arrange your mackerel & finish with the parsley.
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About me
Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.
