Mackerel with Squash

mackerel-with-squash.jpg

Mackerel with Squash
Mackerel with Squash

Photo attribution: 

Jessica Silldorff
Mackerel with Squash
Budget-friendly recipe
389

Samoan pilikaki, or 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
teaspoons
1
diced
3
diced (about 4 cups)
3
minced
¼
teaspoon
1
drained (about 3/4 cup)
2
tablespoons

What You'll Need

  • Measuring spoons
  • Measuring cups
  • Cutting board
  • Chef knife
  • Skillet with lid
  • Large spoon

Directions

  1. Heat oil in a skillet over medium heat. Add onion, and cook until soft, about 5 minutes.
  2. 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.
  3. Add canned mackerel. Stir, and cover. Cook until the zucchini is tender, 5 to 10 minutes.
  4. Just before serving, sprinkle with parsley, and offer lime wedges at the table.

Chef 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 Info and more

Serving size:
1
cup
Total calories:
118
Total fat:
7 g
Saturated fat:
1.4 g
Carbohydrates:
6.8 g
Protein:
7.8 g
Fiber:
1.7 g
Sodium:
188 mg
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