Jamaica Tin Mackerel With Rice Jamaican & Caribbean Cooking Recipes from www.youtube.com
Introduction
Tin mackerel is a popular and easy-to-prepare dish that is perfect for any time of day. It is a great source of omega-3 fatty acids and protein, making it a healthy and nutritious meal option. In this article, we will be sharing a delicious tin mackerel recipe that is sure to become a family favorite.
Ingredients
To make this tin mackerel recipe, you will need the following ingredients:
2 tins of mackerel in tomato sauce
1 onion, diced
2 cloves of garlic, minced
1 red bell pepper, diced
1 green bell pepper, diced
1 can of chopped tomatoes
1 tsp. of paprika
1 tsp. of cumin
1 tsp. of dried oregano
Salt and pepper to taste
2 tbsp. of olive oil
Instructions
Follow these simple steps to make this delicious tin mackerel recipe:
Heat the olive oil in a large skillet over medium-high heat.
Add the diced onion and minced garlic to the skillet and cook for 2-3 minutes, or until the onion is translucent.
Add the diced red and green bell peppers to the skillet and cook for an additional 2-3 minutes, or until the peppers are slightly softened.
Add the can of chopped tomatoes, paprika, cumin, dried oregano, salt, and pepper to the skillet and stir to combine.
Reduce the heat to medium and let the mixture simmer for 5-10 minutes, or until the sauce has thickened slightly.
Open the tins of mackerel and drain off any excess liquid.
Add the mackerel to the skillet and stir gently to combine.
Cook for an additional 5 minutes, or until the mackerel is heated through.
Serve hot and enjoy!
Nutrition
This tin mackerel recipe is a healthy and nutritious meal option. One serving contains approximately:
Calories: 300
Protein: 24g
Fat: 18g
Carbohydrates: 10g
Fiber: 3g
Mackerel is a great source of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body. It is also high in protein, which is important for building and repairing muscle tissue. The vegetables in this recipe provide a variety of vitamins and minerals, including vitamin C, vitamin A, and potassium.
Conclusion
Tin mackerel is a delicious and nutritious meal option that is easy to prepare and perfect for any time of day. This recipe is a great way to incorporate more omega-3 fatty acids and protein into your diet, while also enjoying a tasty and satisfying meal. Give it a try and let us know what you think!
