Cooking for health: Detox Mackerel
I don't know about you but DETOX seems to be hot right now, and since the release of “Detox before Energise,” I am contacted more and more about more liver-friendly recipes
This is one of my most viewed recipes ever after Green is for Health.
My inbox has been flooded with people asking for the recipe, after thousands of people saw it on my Facebook and Instagram pages, making this dish the second most viewed dish on my platforms ever.
The recipe has been re-arranged from The 30-Day Reset and will be featured in Energise, the Amazing Cooking Book.
The recipe has now been transferred from our old platform and is yours once again.
Comment below and share with other readers how satisfying and delicious this recipe is and how great you feel after this amazing light DETOX lunch.
Detox Pan-fried Mackerel with Jerusalem Artichokes and Roasted Fennel
Serves: 4
Prep time: 10 minutes
Cooking time: 15 minutes
Equipment: Ovenproof skillet, large kitchen bowl
Recipe:
4 mackerel (whole)
or 8 mackerel fillets (boned, skin-on)
500 g Jerusalem artichokes
2 medium-large fennel bulbs
1/2 Organic pointed spring cabbage
4 black garlic cloves
1 tsp coconut oil
1 handful of pistachios
1/2 bunch flat-leaf parsley (finely chopped)
1/2 bunch dill
1⁄2 tsp Himalayan salt
Freshly grounded black pepper
Citrus rind powder (sprinkled over fish once served)
Soak the pistachios in clean water overnight and a little sodium bicarbonate (about 1/4 tsp for 1 enough water to cover. In the morning, drain and soak again for another 20 minutes. Drain and rinse thoroughly. Break them with a rolling pin or cut them into pieces with a chef's knife.
Wash and drain all vegetables.
If you have whole mackerels, remove the fillets and keep the remains to make a fish broth/soup. Place each fillet on a clean kitchen towel. Sprinkle with a little salt and black pepper. set them aside while you prepare the vegetables.
Peel the Jerusalem artichokes and cut them into big chunks with sides of about 2 inches each. As you peel each piece, plunge them in a bowl with water and a little lemon juice to keep their colour. Rinse them under water, drain and pat dry.
Preheat fan-assisted oven to 180˚c.
Warm a skillet. Once hot, melt half a teaspoon of coconut oil and immediately fry the Jerusalem artichoke pieces, colouring each side gently until golden brown (about 2 minutes on each side. Adjust heat if necessary).
Cut each fennel into four wedges (or six, if large). Removing a small part of the root (but not all, so that the wedges don't separate while cooking)
Remove the Jerusalem artichokes from the heat and place on a plate to cool. Using the same skillet, colour each side (about 3 minutes) of the fennel wedges until golden brown. Delicately dispose them on a parchment-lined oven tray and roast for 15-20 minutes.
Using the same skillet toast the pistachios over medium heat (about 5 minutes), tossing the skillet to agitate them and colour them evenly. Do not burn them. Set aside to cool.
Chop the cabbage half into squares of about 2 inches in size. Bring a small pan with water to the boil. Quickly boil the cabbage (about 2 minutes) and cool down in icy cold water. Do not discard the boiled water; keep it to make your broth.
Melt the remaining coconut oil and gently pan-fry the mackerel fillets, placing them skin down. The skillet must be hot. Otherwise, the skin may stick.
Remove the tray from the oven. The fennel should be nearly cooked, still holding its shape. Add the Jerusalem artichoke pieces and the cabbage to the tray. Return to oven for another 5 minutes.
Once cooked, remove the tray from the oven and start platting. Starting with the roasted vegetables and then the fried mackerel fillets on top.
Finally, slice each black garlic clove and chop the herbs. Sprinkle freely on the plate. Add the pistachios and sprinkle a little citrus peel for that amazing bitter taste your liver will thank you for.
Bon appetit...
Serving suggestion
N.B.
You can substitute fresh mackerel with tin mackerel. sardines, or marinated herrings.
Tin fish must be in brine or in spring water. Avoid mackerel (or sardines) marinated in industrial seed oil (including so-called 'olive oil') and tomato sauce (BPA and metals from the tin lining are likely to have leached into the sauce).