Very Healthy Smoked Mackerel With Tomato And Mixed Beans Food

SMOKED MACKEREL WITH CRISPY SKIN

Steps:

• In a small bowl mix together the natural yogurt and horseradish, taste and season with salt and pepper.
• Slice the beetroot reserving the juice. Arrange on serving plates.
• Arrange the rocket salad on serving plates.
• Heat a non stick sauté pan over a medium heat. With a sharp knife slice 2-3 cuts into the mackerel skinand place the Mackerel skin side down in the pan and cook gently for 5 minutes or until skin is crispy. Place on top of the salad.
• Spoon the horseradish mixture around the plates. Mix the olive oil with 2 tablespoon of the reserved beetroot juice and drizzle over the plates.

SMOKED MACKEREL WITH GOOSEBERRY SAUCE

Steps:

• Place the mackerel fillets on the lettuce and garnish with lemon and tomato wedges.
• Finely chop the poached gooseberries (or puree them) and mix with the cream to make a gooseberry sauce.
• Serve with the mackerel fillets.

SMOKED MACKEREL TARTS

Steps:

• Preheat oven to 180°C.
• Line two backing trays, with baking paper.
• Cut the pastry into quarters and trim the edges. Mark a rim all around each piece by cutting halfway through the pastry, about 1 cm in from the edge.
• Bake for 10 minutes.
• On each piece, press the centre down, leaving the raised rim.
• Carefully spread the centres with half the cheese.
• Skin and flake the mackerel and divide between the pastry cases with the tomatoes and spring onions.
• Put the rest of the cheese on top (in splodges).
• Bake for 10 minutes.
• Serve warm or cold, sprinkled with parsley if desired.

SLIMMING WORLD FRIENDLY POSH FISH SUPPER

Steps:

• pop your smoked mackerel into a microwave proof bowl, add 2 tablespoons of water cover with cling film pierce a couple of times and put to one sides. I find it takes approximately 4-6 mins to cook this in microwave so we can do this later.
• Spray a large frying pan with spray cal heat until hot hot add the garlic and your green beans cook for approx 2-3 minutes on high. Put your mackerel in the microwave for about 5 mins on high. Add the 1/4 pint of water and veg stock cube. Reduce down heat and simmer for about 5-7 minutes until tender but al dente.
• Check your mackerel is hot all the way through.
• Remove the green beans from the pan leaving the liquid which should be reduced by now. Add the chilli powder, add the prawns heat through for about 2-4 minutes.
• Serve the mackerel next to the prawns covered in the garlicky sliced liquor from the pan with the green beans and a potato.

SMOKED MACKEREL NOODLES WITH CUCUMBER AND HERBS

Steps:

• Mix together the soy sauce, sesame oil, ginger, birds-eye chilli (seeded to make it less hot if you prefer) and garlic along with 1 tbsp water to make a dressing.
• Rinse the cooked noodles under cold water and return to a large bowl.
• Toss with the onions, herbs and dressing. Put the noodles in serving dishes.
• Skin and break up the mackerel and sprinkle it over the noodles.
• Garnish with cucumber around the plate.

SMOKED MACKEREL AND CREAM CHEESE DIP

Steps:

• Flake the fish into a bowl, mash in the cream cheese, add a good squeeze of lemon and plenty of black pepper.
• Refrigerate until ready to serve.
• Bloody Lovely!