Introducing a recipe that’s not just delicious but also packed with incredible health benefits—Mackerel Garlic Sauce. This dish is a game-changer for anyone looking to add more nutritious options to their meals without compromising on flavor. Mackerel, the star of this recipe, is a powerhouse of nutrients that everyone should consider incorporating into their diet regularly.

Mackerel is an excellent source of high-quality protein, which is essential for muscle repair and growth. It’s rich in omega-3 fatty acids, which are known to support heart health by reducing blood pressure and lowering cholesterol levels. These healthy fats are also beneficial for brain function and can help reduce inflammation in the body. Additionally, mackerel is packed with essential vitamins and minerals like vitamin D, B12, and selenium, making it a must-have in your diet. Including mackerel in your meals can provide significant health benefits, from boosting your immune system to improving your overall well-being. So, why not make this nutrient-dense fish a regular part of your weekly meal plan?

Now, let’s dive into how you can prepare this flavorful and healthy dish.

Ingredients

For the fish:

• 1 large mackerel fish (500 g) or 2 large fillets (360 g)

For the Lemon Garlic Sauce:

• 15 g butter
• 2 large garlic cloves, grated
• Juice of 1 lemon
• Salt to taste
• Pinch of chili pepper
• ¼ tsp. dried dill

Directions

Mackerel Preparation:

1. Season mackerel fillets with salt and pepper.

2. Cook skin-side down in a hot pan for 5-7 minutes until golden.

3. Flip and cook for another 5-7 minutes until fully cooked on the second side.

4. Transfer the cooked fillets to a serving platter.

Lemon Garlic Sauce:

5. Melt butter in the same pan.

6. Fry grated garlic until golden and fragrant.

7. Season with salt, pepper, and chili pepper.

8. Add lemon juice and dried dill, simmer for 5 minutes until you reach a creamy sauce.

Serving:

9. Drizzle the creamy sauce over the mackerel fillets.

10. If desired, serve with a salad and rice.

Nutritional Information

Per 1 Serving:

• Energy: 253 calories
• Protein: 36.84 g
• Fat: 9.76 g
• Carbohydrates: 2.65 g
• Fiber: 0.1 g

Notes:

• This recipe is rich in omega-3 fatty acids, with a single serving providing over 5,000 mg—far exceeding daily recommendations.
• Including mackerel in your diet can help meet the recommended intake of omega-3, which is often deficient in many diets.

Prep Time and Servings

• Prep Time: 30 minutes
• Cooking Time: 15 minutes + 10 minutes
• Servings: 2 servings

Storage and Recommendations:

• Storage: Store any leftover mackerel in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or enjoy cold over a salad.
• Recommendations: This dish pairs beautifully with a light salad or steamed vegetables, making it a perfect meal for any time of the day.