Healthy Foods & Recipes: Mackerel

1. 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.
2. 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.
3. 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).
4. 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:

1. 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.
2. 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.
3. 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.
4. 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.

Source: ChatGPT