Denise says:

With so much publicity regarding the benefits of oily fish, I thought I would start the New Year with a tasty smoked mackerel salad. Oily fish are those fish which have oils throughout the fillet and in the stomach cavity rather than only in the liver like white fish. Other examples other than Mackerel include salmon, sardines, salmon trout, and pilchards. Smoked mackerel and other oily fish are a source of Vitamins A and D as well as being rich in Omega 3 fatty acids. Omega 3 may help sufferers of depression, reduce the likelihood of heart disease and improve inflammatory conditions such as arthritis. Scientific research has found that Omega 3 fatty acid is also a major constituent of the human brain and retina and has so been linked with brain function Scientists are now investigating the possibility that children's diets can influence their behaviour. Fish oils have attracted particular interest because of indications that their consumption may help to control (ADD) attention deficit disorder. It is clear that the fatty acids present in oily fish have a potentially beneficial effect on brain function affecting behaviour and concentration in both adults and children. However continued research is required to determine to what extent this influence is due to oily fish in the diet.

Smoked mackerel can be purchased vacuum packed both at the fishmongers and the supermarkets and as it is smoked has a slightly longer shelf life. Any leftovers make a great pate combined with cottage cheese or for a non dairy option mix with the ‘non dairy toffuti cream cheese’.

This light supper or lunch can be prepared quickly with store cupboard ingredients.


Preparation Time: 10 minutes
Cooking Time: 20 minutes
Serves: 4 people

Ingredients:

200g Bulghur wheat
150g Packet of mixed salad leaves
270g Smoked mackerel fillets - flaked
1 cucumber
6 spring onions – trimmed and sliced
2 tablespoons roasted sesame oil
Juice and zest of 1 lime

Garnish: 1 lime – cut into wedges

Method

1) Cook the bulghur wheat according to the packet instructions.
2) Once cooked tip into a large mixing bowl and stir in the mixed salad leaves and flaked mackerel.
3) Cut the cucumber in half lengthways, remove the seeds with a teaspoon, then thinly slice it.
4) Stir the cucumber and spring onions into the salad.
5) Season well and mix in the juice and zest of a lime and roasted sesame oil.
To serve the stylish way: Garnish with lime wedges and a dusting of black pepper.
Tagged in: