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MEXICAN PAN-FRIED MACKEREL

Mexican Anti-inflammatory Pan-Fried Mackerel Fillets with Avocado Sweet-Sour Salad

By Thomasina Miers

We say: Inflammation is one of the biggest causes of skin damage and premature ageing, as well as a host of other health problems. Following an anti-inflammatory diet has been proven to seriously reduce premature ageing and keep skin super healthy.

This recipe puts together some of the best anti-inflammatory ingredients – mackerel and avocados for their high Omega 3 content, ginger for its gingerols content (more specifically 6-gingerol), chilli (also high in vitamin A and C), olive oil, pumpkin and sesame seeds and oil.

Thomasina says: “Get fresh mackerel fillets from a fishmonger or supermarket – they are cheap, incredibly good for your skin and utterly delicious. Then flash them in a frying-pan and serve them with this Mexican avocado salad, dressed with sesame oil and balsamic vinegar, a hugely popular combination in Mexico City. Fast food that tastes good and leaves you feeling good.”

Thomasina’s Top tip: “Leave avocados with a banana in a brown paper bag in a warm place. The banana will help the avocados to ripen in a few days.”

Our tip: You can change the mackerel for salmon fillets – another great source of Omegas.

Feeds 4

4 mackerel, very fresh and filleted
Olive oil for cooking
A handful of coriander leaves
A couple of large handfuls of rocket leaves
A Cos lettuce
2 ripe Hass avocados, halved, de-stoned, peeled and diced
1 head of chicory, chopped
2 shallots, finely chopped
A small handful sesame seeds, toasted
A small handful pumpkin seeds, toasted

For the dressing
½ inch fresh ginger, minced
½ inch red chilli, finely chopped
1tsp organic honey, ideally Manuka
1tsp Dijon mustard
1tbsp balsamic vinegar
The juice of half a lime
6 tbsp olive oil
1 tbsp sesame oil
Salt and pepper

Method

  1. To make the dressing, mix the honey, chilli, ginger, mustard, salt, pepper, vinegar and lime juice in a cup or a pestle and mortar. Mix until the honey is dissolved and then stir in the oils. Check for seasoning, adding more salt, lime or honey to adjust the balance of the flavours.
  2. Wash the salad leaves, dry them and add them to the salad bowl with the roughly chopped coriander. Toast the seeds, first the pumpkin, then the sesame, in a hot, dry frying-pan over a medium heat until a pale golden colour. Both take a few minutes. Add to the leaves with the shallots.
  3. Heat a healthy slug of oil in the same pan over a high heat. Meanwhile, season the mackerel fillets generously with salt and pepper on both sides. Heat the same frying pan over a high heat and when it is smoking hot, add a tablespoon of olive oil. Fry the mackerel skin side down for a few minutes until the skin is crisp and golden and then turn and cook on the other side for a few minutes more until the flesh turns from translucent to opaque.
  4. Toss the salad with the avocado and dressing. Season to taste with salt and pepper. Serve with the mackerel fillets.
  5. Thomasina’s Top tip: “Leave avocados with a banana in a brown paper bag in a warm place. The banana will help the avocados to ripen in a few days.”
  6. Oskia’s tip: You can change the mackerel for salmon fillets – another great source of Omegas.
     

 

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