Mustard-baked mackerel


This is is a super simple recipe I concocted today, inspired by a Nigel Slater recipe.  Its ideal for a one-person dinner, or for a family.  The mustard and lime lift the richness of the oily fish and are amazing for you too.




For 2:

2 fresh mackerel fillets
1 dsp coarse grain mustard
1 dsp fresh lemon or lime juice
Generous pinch black pepper
Pinch Himalayan salt/sea salt
1/2 tsp dried tarragon if you have it
A little olive oil to grease your roasting tin
To serve:
2 cupfuls sliced carrots
4 cupfuls broccoli florets

1. Heat your oven to 200C and while it is heating steam your vegetables and keep warm.
2. In a little bowl mix the mustard, pepper, salt, citrus juice and (if using) tarragon.
3. Oil your roasting tin, lay the fish skin side down, slather with the mustard mix and bake for 12-15 minutes.  When the fish is done, it will no longer be translucent and the point of a knife or skewer will go through it easily.
4. Enjoy.

Why this is good for you:
We all know that omega 3 oils from wild mackerel are great for our brains and hearts.  But did you know that having enough omega 3 affects every cell in your body – from helping you avoid diabetes (or get rid of it if you have it), to helping your body react efficiently to all your horrnones.  Eating more oily fish is a no-brainer.  Mackerel is one of the best oily fish as its always wild so its leaner and cleaner.  Mustard is a spice and is powerfully antioxidant.  It even helps prevent eczema breakouts.  If you want a healthy brain and body for many many years to come, get the spices in to your everyday eating.  Spices AND herbs (like tarragon) pack a powerful antioxidant punch to lower inflammation and help you age agelessly.  And they liven up your plate.  What’s not to like!