Training

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Spicy Mackerel fillets with potato, spinach and pinenuts

This high-protein meal will fill you up and help repair your aching muscles after a tough training ride or race, and it contains essential fish oils and ‘good’ fats.

Shopping List  

2x75g mackerel fillets
2 tbsp curry paste
100g new potatoes
1 tbsp rapeseed oil
30g pine nuts
 

2 garlic cloves
100g baby spinach
1 tsp unsalted butter
1 pinch grated nutmeg
Seasoning salt and ground white pepper

The method
When buying the mackerel, get your fishmonger to either butterfly or fillet one large fish. Switch on your grill to full heat. Rub the mackerel with the curry paste on both sides of the fillet.

Dice the potatoes into half-inch pieces. Fry in a large pot with the rapeseed oil and the garlic cloves. The cloves should be crushed, but left with their skins on. Cover with a lid and cook on a high heat for 10 minutes, stirring occasionally.

Once the potatoes are cooking, you can start grilling the mackerel – skin side down first, for four minutes, and then turn over and cook for a further five minutes. Switch off the grill and leave the fish to rest.

Increase the heat in the pot and add the spinach and butter. Season with the salt, pepper and nutmeg. Stir twice until the spinach has wilted. Arrange the fish on a plate with the potato and spinach. Sprinkle over the pine nuts and serve hot.

Eating mackerel regularly can help prevent cardiovascular diseases, boost your immune system and even ease migraine headaches. Remember that it’s not suitable for expectant mothers though, as it may contain methyl mercury

Nutrition
Serves 1
Preparation time 30 minutes
Per serving 885 calories, 24g carbs, 43g protein, 53g fat

 
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