Mackerel with Sunshine Slaw

I really like this one. It’s a super healthy plate of crunchy raw vegetables topped with a simple piece of fish.

I’ve playing around with various yoghurt dressings for the coleslaw. With the final version featuring freshly squeezed orange and lime, I can happily now call this a Sunshine Slaw. It’s bright colours and zesty taste, make it a perfect clean spring salad.

mac2

For around 500g of coleslaw you will need:

  • 400/450g crunchy vegetables – made up of grated carrot, grated beetroot, finely chopped red onion and plenty of shredded red cabbage
  • 100ml natural yoghurt  – you may choose to add a little extra once you’ve tasted at the end
  • 1 tablespoon of oil – try safflower or olive oil
  • 1.5 tablespoon of white wine vinegar
  • juice from half a lime – just squeezed by hand
  • juice from half an orange – just squeezed by hand
  • Seasoning (be fairly generous – but taste to make sure it works for you)

The full batch contains around 300 calories – not a fraction of a regular mayonnaise coleslaw.

Mac1

To make the coleslaw:

  • Simply mix it all together and taste.
  • The seasoning and various elements of the dressing may need a little tweak at this stage because the vegetables, oil, yoghurt, vinegar we use are not all uniform. Just be guided by your palette and what tastes good to  you.

For the final plate:

For a small lunchtime salad serve around 100g of the coleslaw with around 80g mackerel per person. Simply pan fry fresh mackerel or serve cold mackerel. I tried and loved both but the cold mackerel option is definitely a quicker prep. If you buy pre-cooked fish just check the packet for any added extras. Most will contain some salt, but there’s no need for extra preservatives. You can easily buy this fish without.

The sustainability debate

Mackerel has been both on and off the recommended ‘fish to avoid’ list due to concerns about over fishing in the North East Atlantic. However since 2013 this fish has been on the ‘fish to eat’ list managed by the Marine Conservation Society. Line caught mackerel is by far the best way to source mackerel. Read more about the eco information.

The positive virtues of mackerel

As for the health benefits, mackerel is a widely recommended oily fish. It is rich in essential vitamins and minerals with both omega 3 and omega 6 fatty acids. It also contains protein and the antioxidant Coenzyme Q10, which is associated to the elimination of cancerous elements from cells. Read more on the health benefits.

I hope you get time to try this sunny salad.

5 thoughts on “Mackerel with Sunshine Slaw

    • Laura Kate March 17, 2015 / 8:28 pm

      Thank you. It’s a good one for a sunny day – or to brighten a dreary one.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s