The Low-Carb Diabetes Cookbook by David Cavan

Author:David Cavan
Language: eng
Format: epub
Publisher: Ebury Publishing
Published: 2018-10-31T16:00:00+00:00

NUTRITIONAL INFORMATION

(per serving)

Calories

451 Carbs

4g

Total Fat

32g Protein

39g

peppered paprika salmon

tomato, basil and mozzarella salad with pan-fried mackerel

Succulent and tasty mackerel fillets with a beautifully crisp skin, combined with a fresh salad of tomato, basil and creamy mozzarella, make a delicious and quick meal. Mackerel is a sustainable fish and fillets are widely available, good value, take very little time to cook and are a great midweek dinner option. A little goes a long way, too, as the fish is rich and oily and jam-packed with goodness, being full of omega-3.

4 5 MINS 4–5 MINS

a handful of basil leaves

2 handfuls of rocket leaves

2 beef tomatoes, sliced (about 300g)

1 x 220g packet of fresh mozzarella, sliced

4 mackerel fillets (about 580g total)

1 tbsp olive oil

1 garlic clove

sea salt and cracked black pepper

1. Divide the basil and rocket leaves evenly among 4 plates, then top with the tomato and mozzarella slices.

2. Slash the skin side of the fish fillets with a sharp knife and season them with salt and pepper.

3. Heat the oil in a frying pan, fry the garlic for 1 minute until slightly golden brown then remove. Add the fish, skin-side down. As the fillets curl up away from the heat, gently apply pressure to the fillets with a spatula to ensure that they stay flat and all of the skin comes into contact with the pan.

4. Once the skin is crisp and golden, turn the fillet over and remove the pan from the heat. Leave the mackerel in the pan to continue cooking in the residual heat for 30 seconds–1 minute.

5. Remove the fish from the pan and place on top of the salad or to the side, skin-side up.

NOTE: Mackerel can be tough and dry when overcooked, so err on the side of caution when cooking it. Leaving the skin on while cooking not only provides a crisp treat, but helps hold the fillet together and keep the flesh moist.

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