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Mackerel with Squash

Photo attribution: Jessica Silldorff
Ready In: 30 minutes
Serves: 4
Dairy-freeGluten-freeLow Added Sugar
Samoan pilikaki, or canned mackerel, contains healthy fats such as omega-3. Zucchini squash pairs well with its rich flavor and makes a satisfying meal over brown rice.

What you'll need

Large pan with lid

Ingredients

Serves 4
2 teaspoons Olive Oil
1 Onion small, diced
3 Zucchini diced (about 4 cups)
3 cloves Garlic minced
1/4 teaspoon Salt
4 3/8 ounces Canned Mackerel drained (about 3/4 cup)
2 tablespoons Parsley chopped
Lime wedges

Directions

1.Heat oil in a skillet over medium heat. Add onion, and cook until soft, about 5 minutes.
2.Add zucchini, garlic, and salt. Stir, and cook for about 5 minutes or until crisp tender. Stir once or twice to prevent sticking. If needed, add a few tablespoons of water, and cover.
3.Add canned mackerel. Stir, and cover. Cook until the zucchini is tender, 5 to 10 minutes.
4.Just before serving, sprinkle with parsley, and offer lime wedges at the table.

Chef's Tips

During autumn, try peeled and diced butternut squash in place of the zucchini for a colorful variation. Versions with canned salmon or tuna are also delicious.

Nutrition Facts

Serving Size 1.00 cup

Serving Per Container 4

Amount Per Serving
Calories 118
% Daily Value*
Total Fat 7 g9%
Saturated Fat 1.4 g7%
Sodium 188 mg8%
Total Carbohydrate 6.8 g2%
Dietary Fiber 1.7 g6%
Protein 7.8 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: