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Mackeral with Herb & Pistachio Salsa & Yoghurt-Cottage Cheese mix

This dish is a vibrant, flavour-packed plate that beautifully balances richness, freshness, and crunch:

🐟 The Mackerel

The pan-fried mackerel has a crisp, golden-brown skin that gives way to moist, tender flesh. It’s bold without being overpowering, and that richness is perfectly offset by the rest of the dish.

🍋 The Herb-Pistachio Salsa

This salsa is zesty and aromatic — think fresh coriander and basil laced with lime zest and juice. The green chili adds a subtle, lingering heat, not overwhelming but just enough to wake up your palate. The toasted pistachios bring a gorgeous nutty crunch, adding texture that contrasts the softness of the fish and the creaminess of the yogurt mix.

🥣 The Yogurt & Cottage Cheese Mix

Cool and creamy, this is your refreshing counterpoint to the spice and umami. The Greek yogurt and cottage cheese blend is tangy and slightly salty, with gentle warmth from the grated ginger. It soothes your taste buds while adding a luscious texture to every bite.

🥕 The Vegetables

The steamed or boiled vegetable mix provides a light, clean balance. Go for a rainbow of colors—like carrots, broccoli, green beans, and snap peas—for a naturally sweet and slightly crunchy contrast. This adds even more texture while keeping the dish light and energising.

Health Benefits of Omega-3 (especially from Mackerel):

Mackerel is a rich source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are essential fats that offer several health benefits:

  • 🧠 Brain Health: Omega-3s support cognitive function, memory, and may reduce the risk of Alzheimer’s and depression.

  • ❤️ Heart Health: Regular intake reduces triglycerides, lowers blood pressure, prevents plaque build-up in arteries, and decreases the risk of heart attacks and strokes.

  • 🦴 Joint & Bone Health: Helps reduce inflammation, benefiting those with arthritis and joint pain.

  • 👀 Eye Health: DHA in particular contributes to retinal health and helps protect against macular degeneration.

  • 👶 Prenatal Development: Omega-3s are critical during pregnancy and early life for brain and vision development in infants.

  • 🛡️ Anti-inflammatory Effects: Useful in managing chronic conditions like asthma, autoimmune disorders, and inflammatory bowel disease.

Including oily fish like mackerel 1–2 times per week is highly recommended by health organisations for optimal wellness.

Serves: 2

Ingredients:

  • 8 Cardamom Seeds (or ½ tsp ground cardamom)

  • 260 grams Mackerel Fillets (skin on, pin bones removed)

  • 25 grams Ginger (finely grated)

  • 30 grams Plain Greek Yogurt

  • 30 grams Cottage Cheese

  • 15 grams Coriander (finely chopped)

  • 10 grams Basil Leaves (finely chopped)

  • 25 grams Pistachios (lightly toasted, roughly chopped)

  • 2 Limes (zest 1 to get 1 tsp, juice to get 1 tbsp, and cut the second into wedges)

  • 1 Green Chili Pepper (deseeded and finely chopped)

  • 3 tbsp Extra Virgin Olive Oil

  • 1 pinch Sea Salt & Black Pepper

  • 300 grams Mixed Vegetables (steamed or boiled – use a variety of colors and greens)

Instructions:

  1. Prepare the Cardamom:
    Use a mortar and pestle or the flat side of a knife to crush the cardamom pods. Remove the seeds and crush finely to yield about ½ tsp. Discard the pods or use pre-ground cardamom.

  2. Season the Fish:
    Mix a pinch of cardamom with salt and rub onto both sides of the mackerel fillets. Set aside.

  3. Prepare Ginger:
    Finely grate the ginger, discarding any fibrous parts.

  4. Make the Yoghurt-Cheese Mix:
    Using a fork or small whisk, blend the yogurt with the cottage cheese. Add the grated ginger and a pinch of salt. Stir well.

  5. Make the Herb-Pistachio Salsa:
    Combine coriander, basil, pistachios, remaining cardamom, lime zest, lime juice, chili, and 1 tbsp olive oil. Mix and set aside.

  6. Cook the Fish and Veggies:
    Begin steaming or boiling the vegetable mix. Meanwhile, heat 2 tbsp olive oil in a heavy-based pan. Once hot, place the mackerel skin-side down. Press lightly with a fish slice and fry for 2 minutes. When the skin is golden and crisp, flip and fry for another minute.

  7. Serve:
    Plate the mackerel with a scoop of the yogurt-cottage cheese mixture, the herb-pistachio salsa, and the steamed vegetables. Garnish with lime wedges.