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Oily fish - good for the heart and blood pressure
Grilled mackerel with orange, chilli and watercress salad and carrots
  • Food for Fuel
    Oily fish - Good for the Heart Oily fish are excellent sources of the omega 3 fatty acids, EPA and DPA. Your body cannot produce these substances but needs them to function properly. Effects on Blood Pressure and Tryglycerides. Studies in 1985 and 1986 evaluated the effects of mackeral in the diet on various cardiovascular health indicators. After eating tinned mackeral everyday for eight months, men with mild high blood pressure experienced significant decreases in blood pressure. When they discontinued the experiment, the previous blood pressure levels resumed after two months. The experiment also saw benefits in tryglyceride and cholesterol results.
  • Shopping List
    Shopping list for 4 1 tsp of black peppercorns 1 tsp coriander seeds 4 oranges 4 carrots 1 red chilli 4 mackerels gutted 1 tsp of wholegrain mustard 120g watercress, spinach and rocket salad 1 shallot 2 tsp honey (optional)
  • Method
    1. Prepare the mackerels or get the fishmonger to prepare them for you. 2.Crush the peppercorns and coriander seeds using a pestle and mortar. 3. Chop half the chilli, grate the zest from half an orange and mix both into the pepper mixture. If you want to serve the carrots blanched, put them into a steamer now. If not serve the carrots raw. 4.Turn on the grill to heat. Make sure your extractor fan is on too. 5. Slash the skin of the mackerel and press the zest/seed mixture into the slashes. 6. Segment the oranges using a knife. Do this over a bowl to catch any escaping juice. 7. Mix the escaped juice with the mustard, (honey), and remaining chopped chilli. 8. Grill the mackerel on both sides until cooked (4-8 mins a side) 9. While the mackerel is cooking, divide the salad leaves between the serving plates and scatter the orange segments and shallots. Drizzle the salad with the dressing. 10.Serve the mackerel with the salad and carrots.
Calories 412 , protein 30g, Carbohydrates 18g Sugar 8.0 g, Fat 25.0g Saturated Fat 5.0g, Salt 0.32g A food diary to help you monitor what you eat and do. Go to my food diary
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