I’m so stretched for time right now with everything in life that often, my meals have to be thrown together in 10 minutes whenever I can. Balancing that need for speed, finances and nutritional value is tricky no doubt. Smoked mackerel is the perfect answer to that. Not only is it packed with protein, but like any fish, it’s also an incredibly source of healthy fats. In fact, a whole 17g per 100g of smoked mackerel is made up of mono or polyunsaturated fat (The friendly fats). Plus there’s a whole 20g of protein per 100g. Nutrition dense is definitely an apt description.
The speed of mackerel already being cooked is one thing, but veggies is another. Popping them under the grill means no faff at all. Chop them, season, whack them on some foil and voila. Then once they’re ready, throw the foil and that’s that. I also had some sprouts left in the freezer from Christmas time. They get a bad rep because we all had bitter old sprouts at school. However, farmers have been creating sweeter and sweeter types of sprouts, so if you’re a no no on the humble little sprout, give them another go, they taste much better than they used to! Also, they are incredibly cheap.
I popped a soft boiled egg in there too because why not? All of this came to £1.92!
100g Smoked Mackerel (95p) (From Musclefood).
60g Pak Choi (25p)
60g Cherry Tomatoes (15p)
60g Brussels Sprouts (7p)
40g Mixed Pepper (15p)
60g Portobello Mushroom (20p)
1 Free Range Egg (15p)
RECIPE – 10 Mins Prep & Cook
You’ll need a grill oven, baking tray and a saucepan. Turn the grill on at 250 Degrees Celsius.
- Chop the pepper to the correct weight (roughly half), halve the Brussels sprouts and halve the pak choi.
- Sprinkle a pinch of salt & pepper on all of the veggies, before putting the peppers and sprouts under the grill. At the same time, pop the kettle on to boil with enough water for the pak choi and an egg.
- After 3 minutes on the peppers, add the rest of the veggies and pop the pak choi and egg on to boil at a medium to high heat for 5 minutes.
- Take the veggies out and drain the pak choi. Run the egg under cold water for 10 seconds to stop it cooking before removing the shell and popping it all on a plate with the mackerel!