Mackerel Garlic Sauce

Mackerel Garlic Sauce

Aug 16, 2024

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Mackerel Garlic Sauce

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.
Garlic Rice

Garlic Rice

Aug 13, 2024

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Garlic Rice

If you’re on the hunt for the ultimate side dish, look no further than this Fragrant Garlic Rice. It’s a game-changer, transforming ordinary rice into a symphony of flavors. Imagine the rich aroma of sautéed garlic enveloping perfectly cooked Jasmine rice, each grain infused with the savory essence of olive oil and spices. It’s the kind of dish that turns a simple meal into something extraordinary.

But this recipe isn’t just about incredible taste—it’s also about making healthier choices. Jasmine rice, our star ingredient, is not only delicious but also packs some impressive nutritional benefits. It’s a source of quick energy, thanks to its high carbohydrate content, which is perfect for fueling your day. Plus, Jasmine rice contains a good amount of fiber, which is great for digestion and maintaining a healthy gut. Incorporating Jasmine rice into your diet can help keep you energized and satisfied, making it an excellent addition to your regular meal rotation.

Ingredients

  • 1 cup Jasmine rice (180 g)
  • 2 cups water
  • 30 g fresh garlic
  • 3 tbsp. olive oil
  • 1 tsp. salt
  • Black pepper to taste
  • 1 tbsp. coriander powder (optional)

Directions

  1. Combine Jasmine rice, water, and salt in a saucepan.
  2. Bring to a boil, then reduce heat and simmer for 12 to 15 minutes.
  3. Remove from heat and let the rice rest, covered with a clean kitchen towel to absorb the excess humidity, for 30 minutes to an hour.
  4. In a separate pan, heat olive oil and sauté grated garlic until golden and fragrant.
  5. Add cooked rice to the pan and toss with garlic oil mixture for 2 to 3 minutes.
  6. Transfer the aromatic rice to a serving bowl and enjoy as a delectable side dish.

Nutritional Information

Per 1 Serving:

  • Energy: 349 calories
  • Protein: 4.54 g
  • Fat: 13.86 g
  • Carbohydrates: 50.8 g
  • Fiber: 1.9 g

Prep Time, Servings, and Storage

  • Prep Time: 20 minutes (including 5 minutes sautéing)
  • Servings: 3
  • Storage: You can store your leftover rice in the fridge for up to 3 days. Covering with a kitchen towel for 30 minutes is an optional step that helps achieve the perfect texture.

Notes

  • This recipe is naturally vegan and gluten-free, making it a versatile side dish for various dietary preferences.