Mighty Mackerel Stir Fry

This quick and easy dinner is a fantastic choice for mental health. Mackerel is packed full of omega-3 fatty acids which are great for our overall health and functioning of the nervous system but also have functions in lifting our mood, reducing depression and helping memory.

My Fair Food

Recipe by Jennie Fair
Serves - 1
Prep. Time - 5 min
Cooking Time - 20 min


  • 1 fillet mackerel
  • 1 garlic clove
  • 1 thumb of crushed ginger
  • A handful of chopped scallions
  • 2 tbsp sesame oil
  • 2 tbsp tamari
  • 1 tsp chilli/fresh chilli to taste
  • ½ cup tenderstem broccoli
  • ½ cup of spinach
  • ½ cup of kale
  • Cooked brown/wholegrain rice


  • Put the hob on a high heat and place a wok with a dash of sesame oil in it
  • Chop the garlic, scallions and chilli
  • Peel and thinly slice the sweet potato
  • Add these to the wok and lower the heat
  • Place the mackerel in skin side down for 2 minutes
  • Add the vegetables and tamari
  • Keep stirring on medium heat for 5 minutes and add the spinach
  • Serve with brown rice

Leave a Comment