Mackerel is a highly nutritious fish with several health benefits.
- Rich in Omega-3 Fatty Acids – Mackerel is an excellent source of omega-3 fatty acids, which support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
- High-Quality Protein – Mackerel provides a complete source of protein, essential for muscle growth, repair, and overall body function, making it a great option for those aiming to meet high protein intake goals.
- Packed with Essential Nutrients – It is rich in vitamin B12 (important for energy production and brain health), selenium (an antioxidant that supports immune function), and vitamin D (crucial for bone health and mood regulation).
- Supports Brain Health – The omega-3s in mackerel, particularly DHA, play a key role in cognitive function, memory, and reducing the risk of neurodegenerative diseases like Alzheimer’s.
Spicy Grilled Mackerel with Avocado Salsa
Serves: 2
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
For the Mackerel:
- 2 fresh mackerel fillets
- 1 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp chili powder
- ½ tsp garlic powder
- ½ tsp dried oregano
- Juice of 1 lime
- Salt & black pepper to taste
For the Avocado Salsa:
- 1 ripe avocado, diced
- ½ cup cherry tomatoes, diced
- ¼ small red onion, finely chopped
- 1 small jalapeño, minced (optional for heat)
- Juice of 1 lime
- 1 tbsp chopped fresh cilantro
- Salt & black pepper to taste
Instructions:
- Prepare the Mackerel:
- In a small bowl, mix the olive oil, smoked paprika, cumin, chili powder, garlic powder, oregano, lime juice, salt, and pepper.
- Rub the seasoning mixture onto both sides of the mackerel fillets. Let marinate for 10 minutes while preparing the salsa.
- Make the Avocado Salsa:
- In a bowl, combine the diced avocado, cherry tomatoes, red onion, jalapeño, lime juice, and cilantro.
- Season with salt and pepper, then gently mix. Set aside.
- Grill the Mackerel:
- Heat a grill pan or outdoor grill over medium-high heat. Lightly oil the grates.
- Grill the mackerel for about 3–4 minutes per side, until the fish is cooked through and flakes easily with a fork.
- Serve:
- Place the grilled mackerel on a plate and top with the fresh avocado salsa.
- Serve with a side of grilled veggies, warm corn tortillas, or a fresh green salad.
Why It’s Healthy:
✅ Heart-Healthy – Omega-3s from mackerel and healthy fats from avocado support cardiovascular health.
✅ Anti-Inflammatory – Spices like cumin and chili powder help reduce inflammation.
✅ High in Protein – Mackerel is a great source of lean protein.
✅ Gut-Friendly – Fresh lime juice and fiber-rich vegetables aid digestion.