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Smokey Stir Fry Mackerel


2 pieces of smoked mackerel
1 tsp of avocado oil
2 medium onions sliced
4 medium carrots spirallised or finely sliced into strips
150g finely sliced white cabbage
6 large leaves of Pak Choi sliced across the stalks 1/2″ in width
200g chestnut mushrooms quarter sliced
Sliced fresh green chillies to tasted
2 cloves of crushed garlic
1″ cube of finely chopped ginger
2 tbs of organic vinegar
3 tsp of smoked paprika

This is a delicious stir fry; great for an autumn evening. Full of smokey flavours and as spicy as you want to make it with the chillies. The preparation of the vegetables will take you about 20 minutes (half as long if you get someone to help you), but the cooking is really quick. Mackerel is a wonderful oily fish full of omega-3 essential fatty acids. They are essential because you body needs them but can’t make them. The western diet typically has too much omega-6 in it. Its thought the correct ratio should be 1:1 omega-3 to omega-6. In most people however, the ratio is about 1:20 because of our over reliance on grains in our diet. Studies have shown how eating a diet high in omega-3 rich fish oils helps to reduce telomere shortening. Telomere length is an important indication of your true genetic cellular age. Omega-3 has also been shown to promote long term skin health by improving collagen production and preventing sun damage. But don’t worry you can put that all to rights with this delicious smokey stir fry.


  1. Prepare all your vegetables as described above.
  2. In your Wok using your avocado oil fry your onions, carrots and cabbage for about 5 – 7 minutes until they begin to soften and the onions become translucent.
  3. Add your chillies, garlic and ginger and mix through. Then add your Pak Choi and mushrooms and cook for around 3 – 4 minutes continuing until cooked through.
  4. Next add your mackerel by tearing strips off the fillets.
  5. Finally add your vinegar and paprika stirring for another couple of minutes until your mackerel is sufficiently heated.
  6. Serve immediately.
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