We’ll make a delicious snack using canned mackerel. It’s a healthier “mac” and cheese! 😀
Canned mackerel is cheap and widely available in the supermarkets in Japan. It’s rich in omega 3 and low in mercury.
This can is pre-cooked and steeped in salt water.
I like to make this as a little snack when I get hungry before dinner. It’s easy to make because you can cook this in the microwave and no cookware is needed!
Canned Mackerel and Cheese (All Done in the Microwave!)
This is a simple and convenient snack made with canned mackerel, which is affordable, rich in omega-3, and low in mercury. The pre-cooked fish, preserved in salt water, can be quickly prepared in the microwave without any cookware—perfect for a quick bite before dinner.
Ingredients
- 160 g (5.6 oz) mackerel (pre-cooked in salt water)
- 2 tbsp olives
- 1 tbsp tomato paste
- 0.5 tsp dried oregano
- salt
- 150 ml (0.6 cups) natural cheese (shredded)
- black pepper (ground)
- pink peppercorns
directions
- Transfer the canned mackerel to a bowl and break the fish into bite-sized pieces.
- Add olives, tomato paste, oregano, and salt.
- Add shredded natural cheese (lots of it! 🙂 ).Cover with a plastic wrap and cook it in the microwave for 5 mins at 500W or until the cheese is melted.
- Season with ground black pepper and pink peppercorns.
- Enjoy!
Nutrition
Serving: 1servingCalories: 553.2kcalCarbohydrates: 4.1gProtein: 55.5gFat: 34.3gSaturated Fat: 17gPolyunsaturated Fat: 3.5gMonounsaturated Fat: 11.6gCholesterol: 190.2mgSodium: 24667.1mgPotassium: 542.2mgFiber: 1.2gSugar: 2.4gVitamin A: 1550.6IUVitamin C: 4.9mgCalcium: 934.1mgIron: 4.3mg
Tokyo-based Japanese home cook and food writer, sharing easy, low-carb recipes featuring Japanese staples like shio koji. I also explore the city’s dining scene through honest restaurant reviews and food adventures. Learn more at sakurayubi.com/about.
