Nutritionist Lucy Hyland

Mackerel with leek and parsley sauce

November 17, 2023
Posted by Lucy

Healthy Eating fish recipes: Mackerel with leek and parsley sauce

This is such an easy recipe and you can make this with any fish, I just happened to have some mackerel left over in my freezer and needed to use this up. Mackerel is an oily fish which means it is packed full of Omega 3 oils so perfect for healthy eating. I use tahini in this recipe which is a great addition to your fridge. Its used as a base for hummus but I find it lovely as a salad dressing or to cream up a sauce (like here). Definitely one to stock!

4 small leeks
4 tablespoon(tbsp) tahini
8 tbsp of water
4 tbsp chopped parsley
2 tbsp chopped mint (only if you have it)
4 mackerel fillets or fish pieces of our choice
salt and freshly ground pepper
Pre heat oven to 180oc.
Finely chop the leeks and toss into a saucepan with a little water.
Saute them until they are nice and soft - about 10 mins.
Take off heat and stir in the tahini and the water, then add the parsley and mint and mix well - if it looks curdled, simply mix a little more.
Check the seasoning and add salt and pepper if needed (I find it needs a little pepper)
Line a baking tray with parchment paper and place the mackerel fillets on the over tray and cover in the mixture, placing them in the oven for 10-15 mins. Check to see if they are done by looking at the flesh of the fish and ensuring that it is white and not translucent.
Serve with some lovely steamed broccoli and brown rice.

Wheat free, gluten free, dairy free and sugar free

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