This is such a quick and easy recipe for when you need something super healthy but also tasty and hearty for mid week lunches or even dinner. It’s a really simple way to make the most of the flavour that comes from coconut oil and chilli flakes, using fresh, organic, nutrient packed broccoli, onions and tinned mackerel. You can have this whipped up in under 30 minutes for a quick family dinner, but lately it’s really been my go to for a tasty mid week lunch. I hope you enjoy as much as I do!
| Prep Time | 10 minuites |
| Cook Time | 15 minutes |
| Servings |
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Ingredients
Broccoli
- 1 head organic broccolli
- ½ organic onion
- 1 ½ tsp organic coconut oil
- 1 tsp organic chilli flakes
- ¼ tsp salt (add to taste)
- ¼ tsp pepper
- 1 tsp organic wholegrain mustard
Mackerel
- 420 grams tinned mackerel (1 can)
- 1/2 organic onion
- 2 tsp organic coconut oil
- 1 tsp organic chilli flakes
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp organic wholegrain mustard
Ingredients
Broccoli
Mackerel
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Instructions
- Let's prep first by chopping up the broccoli and onion.
- In a wok heat up the coconut oil, when the oil is hot add the onion, chilli, salt and pepper and cook until onion starts to turn translucent. Then add the broccoli and cook for approx. 6-8 minutes until the broccoli gets soft.
- Once cooked, remove from the stove and set aside.
- Top Tip: When you remove the broccoli from the wok it should still be a nice green colour. Overcooking dulls the colour and reduces the amount of nutrients your body takes in.
- Then in the same wok, heat the coconut oil for the mackerel. When the oil is hot add the onion, chilli flakes, salt and pepper and again, cook until the onion starts to turn translucent.
- Add the mackerel and give everything a good stir, coating all the flavour through the fish. Cook for approximately 3-4 minutes, just enough time to get all the flavours infused into the fish.
- Serve up the Broccoli and Mackerel together in a bowl and enjoy! It's also great with a spoon or two of fluffy rice.
Recipe Notes
*Even though both these dishes use the same ingredients, It works and tastes best if you prepare them separately.
* Check out more recipes like this one on my blog 'The Blunt Knife" or come say hey on instagram @the_bluntknife.
