Mackerel with Squash
Canned mackerel contains healthy fats such as omega-3. Zucchini squash pairs well with its rich flavor and makes a satisfying meal over brown rice.
Ingredients
- 2 Tablespoons Vegetable Oil
- 1 Onion Small, diced
- 3 Zucchini Diced, about 4 cups
- 3 cloves Garlic Minced
- ¼ teaspoon Salt
- 4⅜ ounces Canned Mackerel Drained, about ¾ cups
- 2 Tablespoons Parsley Chopped
- Lime Wedges
Equipment
- Skillet or Frying Pan With a lid
Instructions
- Heat oil in a skillet over medium heat. Add onion, and cook until soft, about 5 minutes.
- Add zucchini, garlic, and salt. Stir, and cook for about 5 minutes or until crisp tender. Stir once or twice to prevent sticking. If needed, add a few tablespoons of water, and cover.
- Add canned mackerel. Stir, and cover. Cook until the zucchini is tender, 5 to 10 minutes.
- Just before serving, sprinkle with parsley, and offer lime wedges at the table.
Notes
Chef’s Tips
During autumn, try peeled and diced butternut squash in place of the zucchini for a colorful variation. Versions with canned salmon or tuna are also delicious.Nutrition
Nutrition Facts
Mackerel with Squash
Serving Size
1 cup
Amount per Serving
Calories
118
Calories from Fat 81
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
5
g
Cholesterol
24
mg
8
%
Sodium
277
mg
12
%
Potassium
504
mg
14
%
Carbohydrates
8
g
3
%
Fiber
2
g
8
%
Sugar
5
g
6
%
Protein
9
g
18
%
Vitamin A
597
IU
12
%
Vitamin C
32
mg
39
%
Calcium
111
mg
11
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Canned Mackerel, Garlic, Lime, Onion, Parsley, Salt, Vegetable Oil, Zucchini