Photo attribution: Jessica Silldorff
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.
3 Zucchini diced (about 4 cups)
4 3/8 ounces Canned Mackerel drained (about 3/4 cup)
2 tablespoons Parsley chopped
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.
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.
|Amount Per Serving|
|% Daily Value*|
|Total Fat 7 g||9%|
|Saturated Fat 1.4 g||7%|
|Sodium 188 mg||8%|
|Total Carbohydrate 6.8 g||2%|
|Dietary Fiber 1.7 g||6%|
|Protein 7.8 g|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: