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Spaghetti and Mackerel Meatballs

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    Perhaps the phrase “holy mackerel” stems from its nutritional pedigree. Casting your line for a 3 oz (85 g) mackerel serving provides nearly 2.3 g of omega-3s, plus laudable amounts of vitamin D, protein, niacin, and vitamin B12.

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    Mackerel has a firm flesh with a savoury, strong flavour and rates highly on all of the sustainable seafood websites because it’s quick to spawn and grows rapidly, making it more resilient to fishing pressures. Atlantic Canada mackerel is considered an especially “green” seafood option.

    Available at most fish counters, convenient smoked mackerel is a delicious addition to dips and sandwiches. Or try this upgrade of spaghetti and meatballs.

    1 lb (450 g) smoked mackerel2/3 cup (160 mL) bread crumbs1/4 cup (60 mL) ground flaxseed2 large free-range eggs1 shallot, chopped2 garlic cloves, minced2 tsp (10 mL) Dijon mustard1 - 1 lb (450 g) package whole grain spaghetti or linguini1 Tbsp (15 mL) unsalted butter5 cups (1.25 L) sliced crimini mushrooms1/4 cup (60 mL) dry white wine2 cups (500 mL) halved cherry tomatoes2 cups (500 mL) flat-leaf parsley1/4 cup (60 mL) extra-virgin olive oilJuice of 1/2 lemon1/2 tsp (2 mL) red chili flakes1/4 tsp (1 mL) sea salt1/4 tsp (1 mL) black pepperParmesan cheese, for garnish

    Separate mackerel flesh from skin and place it in food processor container along with bread crumbs, flaxseed, eggs, shallot, garlic, and mustard. Blend until well combined and coarse mixture forms. Refrigerate mixture for at least 30 minutes so crumbs have a chance to absorb some of the moisture to help with binding.

    Preheat oven to 350 F (180 C). Form mackerel mixture into 20 to 24 meatballs and place on silicone- or parchment paper-lined baking sheet. Bake for 15 minutes.

    Meanwhile, bring large pot of water to boil. Add spaghetti and cook according to package directions. Drain and return to pot.

    Melt butter in skillet over medium heat; add sliced mushrooms and sauté for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes or until most of wine has evaporated. Add mushrooms, tomatoes, and parsley to pot with spaghetti.

    In small bowl, whisk together olive oil, lemon juice, red chili flakes, salt, and pepper. Add to spaghetti and toss to coat. Divide spaghetti among serving plates and top with mackerel meatballs and grated Parmesan.

    Serves 6.

    Each serving contains: 524 calories; 29 g protein; 29 g total fat (7 g sat. fat, 0 g trans fat); 37 g total carbohydrates (4 g sugars, 7 g fibre); 291 mg sodium

    source: "Catch of the Day", alive #364, February 2013

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    Spaghetti and Mackerel Meatballs

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