Oily fish is the ultimate brain food full of that all-important omega 3s, but if you also want to eat sustainable fish then mackerel is a great choice.
It works absolutely brilliantly well when marinated in Japanese flavours before a quick grilling. Match with leafy greens and some whole grain brown rice for a delicious brain-friendly meal.
CALORIES PER SERVING (SERVES 4): 267
MACROS: FAT 57%, PROTEIN 33%, CARBS 10%
PREP TIME: 5 mins / COOKING TIME: 20 mins
For the teriyaki marinade:
3 tbsp soy sauce
2 tbsp rice wine vinegar
1 tbsp honey
1 clove of garlic, peeled and finely sliced
3 cm piece of ginger, peeled and cut into matchsticks
4 x fresh mackerel fillets (approx. 400g)
For the sesame spinach:
1 tsp sesame seeds
1 x 200g bag of spinach
2 tsp sesame oil
A pinch of salt
A pinch of black pepper
METHOD: Pre-heat the oven to 200˚C. Mix up the marinade ingredients and pour into a baking dish, toss the mackerel fillets in the marinade and then arrange in a row, skin side up. Cover with foil and place in the hot oven for 15 minutes. Meanwhile toast the sesame seeds in a hot, dry frying pan for 2-3 minutes until golden. Set aside. Now rinse the spinach and spin in a salad spinner or pat dry to remove any excess water. Heat up a large frying pan or wok and add the sesame oil. When the pan is good and hot add the spinach leaves and season with salt and pepper. Stir gently for a minute or so while the spinach wilts. Turn off the heat and let it continue wilting for another minute or so. Place in a serving bowl and sprinkle over the toasted sesame seeds. When the mackerel is baked, remove it from the oven and heat up the oven grill. Take off the foil, place the fish under the hot grill for 5 minutes or so for the skin to crisp up.