Mackerel is a flavorful, oily fish available in both smoked and canned varieties at most grocery stores. Mackerel is especially high in omega 3 fatty acids -- essential fatty acids that the body can not produce -- which are proven to lower the risk of cardiac related disease. The American Heart Association recommends eating fish that is high in omega 3 fatty acids at least twice a week; Using canned, smoked mackerel as the centerpiece of a meal makes for a quick and easy weeknight dinner with heart-healthy benefits.
In a Salad
Step 1
Place smoked mackerel in a small bowl and flake the fish lightly with a fork.
Step 2
Stir a dressing in with the fish, adding low-fat sour cream or mayonnaise to make a creamy mackerel salad.
Step 3
Stir prepared horseradish into the mackerel salad to give the fish an extra boost of flavor without adding fat or calories.
Step 4
Add vegetables, such as green onions or blanched broccoli, to the dish. Stir gently to incorporate.
Step 5
Serve the mackerel salad sandwiched between two slices of whole grain bread or on top of a bed of couscous.
With Potatoes
Step 1
Stir flaked, smoked mackerel together with chopped fresh chives, low-fat sour cream and grated cheddar. Serve the mackerel mixture on top of a hot baked potato.
Step 2
Combine flaked, smoked mackerel with leftover mashed potatoes to form several small cakes. Fry the cakes in a healthy oil, such as organic canola oil, until brown and crispy on the outside. Serve warm with horseradish sauce for dipping.
Step 3
Top mackerel-filled baked potato or potato cakes with fresh salsa to add a boost of flavor, nutrients and fiber without adding fat or calories to the dish.
Step 4
Line a baking dish with sliced potatoes and sprinkle flaked, smoked mackerel over the potatoes. Pour low-fat milk over the potatoes and bake the gratin in an oven heated to 375 degrees Fahrenheit for 45 minutes to an hour for a simple, robust and warm dinner.
Tips and Warnings
- Serve smoked mackerel salad on a bed of salad greens for a healthy and easy dinner.
Things You'll Need
- Bowl
- Fork
- Low-fat sour cream or mayonnaise
- Prepared horseradish
- Green onions or blanched broccoli
- Whole grain bread or couscous
- Chives
- Grated cheddar cheese
- Baked potato
- Leftover mashed potatoes
- Organic canola oil
- Salsa
- Low-fat milk
References
- State of New Jersey Department of Agriculture: Nutrition and Health
- Food Network; Smoked Mackerel Salad With Creamy Horseradish Vinaigrette; Emeril Lagasse
- "The Times"; How to Cook Smoked Mackerel; Thomasina Miers; April 2008
- "The Daily Mail"; Smoked Mackerel and Horseradish Fish Cakes With Avocado, Beet Root and Caper Salsa; Jo Pratt; June 2009
- Epicurious; Turnip, Potato and Smoked Mackerel Gratin; Paul Flynn; March 2007
- "Food and Wine"; Potato and Smoked Mackerel Dauphinoise; Nigel Slater; September 2002
