Free Healthy Recipe - Mackerel cutlet with cranberry and caper salsa and steamed bok choy

Dairy free, Gluten free, Low GI, Wheat Free

Like salmon, mackerel is a great source of Omega 3 fats but is a more economical buy than salmon. Its strong taste withstands the pungent digestive flavours of capers, perfectly offset by the sweet and tangy bursts of cranberry.

4 fillets mackerel
½ cucumber peeled and chopped finely
2 tbsp salted capers, rinsed thoroughly and dried
1 small red chilli, deseeded and finely chopped
½ Spanish onion finely chopped
1 tbsp dried cranberries, chopped
1 bunch coriander, roughly chopped
1 lime juiced
500 grams new potatoes
2 bunches baby bok choy, washed and trimmed

Pre heat the oven to 180 degrees Celsius.
Wipe the mackerel with a damp cloth and drizzle a little olive oil over each fillet. Season with black pepper and sea salt and set aside.
Combine the cucumber, capers, chilli, onion, coriander and lime juice together and set aside to allow the flavours to combine.

Wash the potatoes place them in pan of salted water to boil for 15 to 20 minutes.
Heat an oiled BBQ or grill pan to hot and add the mackerel to sear for a couple of minutes. Turn the fish and sear on the other side.
Place the mackerel on a baking tray in the oven for a further 10 to 12 minutes to cook through.
Steam the bok choy in the last 4 minutes and serve the fish with the salsa on the side with accompanying new potatoes and bok choy.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 35 mins
Ready in: 50 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1351 kj
Calories 323 kcal
Fat 12.1 g
Saturated Fat 3.3 g
Total Carbohydrate 18.8 g
Total Protein 32.4 g
Fibre 3.5 g

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