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Canned Mackerel and Cheese (All Done in the Microwave!)

canned mackerel and cheese
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.
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Sakura Yubi
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Cuisine Mediterranean
Course Side Dish, Snack
Servings 1 servings

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.
    breaking canned mackerel into bite size pieces
  • Add olives, tomato paste, oregano, and salt.
    adding freshly grated salt to the bowl
  • 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.
    wrapping the bowl with plastic wrap
  • Season with ground black pepper and pink peppercorns.
    sprinkling pink peppercorns on top
  • Enjoy!
    scooping the mackerel and cheese with a spoon

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
Keyword canned mackerel, cheese, mackerel
canned mackerel and cheese