Wednesday, 15 October 2014

Mackerel Pouches - Dinner on "M" Day

It's now Dinner on "M" day and I'm using MACKEREL

I made Mackerel Pouches. This white fish has such a nice mild flavour and melt in your mouth texture due to the abundant fish oils. The taste of Mackerel isn't over shadowed with the infused flavours of lemon and rosemary. Yummy!



1 or 2 (depending on size) Mackerel fish, filleted and deboned
1 lemon, sliced
few sprigs of Rosemary
S & P
1 leek, chopped
few baby carrots
1 red bell pepper, sliced
few dabs of butter or olive oil


1. Preheat oven to 400 degrees F. 

1. Debone any extra bones you can feel when running fingers lightly over top of fish. Rinse under cold water and gently dab with a paper towel. 

2. Take 2 thick pieces of aluminum foil (double layer) and place Mackerel fillet inside (shiny side on outside) of foil. S & P fillets and dab few dabs of butter or olive oil over fish. Add carrots, red bell pepper, lemon slices, leeks and a few sprigs of rosemary to pouch. 

3. Do the same for the next fish fillets. 

3. Roll up on all sides for a tight seal, leaving air inside for steam to accumulate and cook everything.

4. Place foil pouches on cookie sheet and bake in oven for 20 - 25 minutes. You will smell the rosemary and the fish when cooked. 

5. Serve along side rice and whatever sides you want.



This deep water, oily, and white fish is famous for  it's heart health benefits and for making the blood clean and fresh. Mackerel is rich in protein and minerals. This fish is also a good source of Omega-3 and Omega-6 fatty acids.

Eating Mackerel is a very effective way of regulating hormonal levels, among actually improving heart conditions and reducing bad cholesterol levels. 

This fish also helps to prevent cancer, regulate metabolism, strengthen immune system and improve overall body functions. Wow! It's important food for the brain and keeps the nervous system normal and healthy. Mackerel is also helpful in alleviating the pain of migraine and arthritis. Oh and eating Mackerel will improve skin clarity. 

As Mackerel does contain trace amounts of mercury, it is advisable to eat no more than one to two 6 oz. portions per week. 

Mackerel, fresh
(1 fillet)

Protein  21 g
Vitamin A  4 %
Vitamin C  1 %
Calcium  1 %
Iron  10 %
Vitamin D  101 %
Vitamin E  9 %
Vitamin K  7 %
Thiamin  13 %
Riboflavin  21 %
Niacin  51 %
Vitamin B6 22 %
Vitamin B12 163 %
Magnesium  21 %
Phosphorus  24 %
Potassium  10 %
Zinc  5 %
Selenium  71 %

Have you eaten MACKEREL lately?

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