The World's Healthiest Foods

Mackerel Patties with Red Bell Peppers

Mackerel is usually a strong tasting fish that people shy away from. However this recipe with canned mackerel combined with horseradish makes a milder tasting patty. It is quick, easy, has more omega 3 and calcium than canned salmon, and quite delicious.

Prep and Cook Time: 30 minutes

Ingredients:
15 oz can of mackerel, drained
5 TBS whole grain cracker crumbs
3 egg whites
3 TBS finely minced onion
3 cloves garlic, chopped
3 TBS chopped walnuts
1 tsp horseradish
salt and pepper to taste
2 red bell peppers, sliced thin
1 medium sized onion cut in half and sliced
4 cloves garlic, sliced
3 TBS vegetable stock
salt and pepper to taste

Sauce
3 TBS chopped parsley
3 tsp horseradish
3 TBS fresh lemon juice
2 tsp prepared mustard
salt and pepper to taste


Directions:

  1. Flake mackerel with their bones into a bowl. Add cracker crumbs, egg whites, onion, garlic, walnuts, horseradish, salt and pepper. Mix with hands and form into 4 patties.
  2. Slice bell peppers, onion and garlic. Healthy Sauté over medium low heat in a medium sauté pan for about 5 minutes stirring frequently. Add vegetable stock and simmer for another 5 minutes. Season with salt and pepper to taste.
  3. Broil mackerel patties on high in baking dish with rack in middle of the oven for about 5 minutes on each side.
  4. While broiling patties, mix together chopped parsley, horseradish, lemon juice, mustard, salt and pepper. Serve patties topped with parsley sauce and bell peppers.

    Serves 4

    For optimum flavor and nutrition serve with:

Healthy Cooking Tips:
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation