I hope everyone had a fantastic New Year celebration, its good to be back and I am all geared up to cook for 2011J. Today’s special ingredients is canned Jack Mackerel. Mackerel is high in protein and calcium, and is a good source of Omega-3 fatty acids. It contains vitamin A and iron in useful quantities.
Most people stay away from Mackerel because it is distinct fishy smell. But it is not any fishier than canned tuna or salmon. If you like sardines it won’t shock you in the least. One of the great benefits of mackerel is that it contains edible bones with a firm, mildly gritty texture. To get the full nutritional value of the fish, don’t discard the bones. Today I am making a Mediterranean Mackerel Sauce to go with Organic whole wheat rotini dish.
6 oz (half bag) Organic whole wheat rotini
1 can jack mackerel
1/2 medium onion diced
3 cloves garlic
1 tsp. fennel seed, ground
5 leaves fresh or one tsp. dry basil
1 1/2 cup (14.5 oz.) diced tomatoes
Salt to taste
1 ½ tbs black pepper
2 tbs olive oil
1. Cook the whole wheat rotini according to directions given and set a side.
2. Drain jack mackerel and split fillets so you can remove the skin, then break fish into chunks.
3. In skillet, pour olive oil and add rest of the ingredients in order, sautéing one at a time and cook at medium heat for about 5 minutes.
4. Then add fish, reduce heat cook for another 5-7 minutes. Pour the Mediterranean Mackerel Sauce over to the rotini and gently toss. Server hot.