Mackerel with Squash

Cut mackerel on a white plate with a knife.

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.

Course Main Course

Keyword Canned Mackerel, Garlic, Lime, Onion, Parsley, Salt, Vegetable Oil, Zucchini

Dietary Need Pescatarian

Cook Time 20

Total Time 20

Servings

Calories 118kcal

Author California Department of Social Services

Equipment

Skillet or Frying Pan
Cover for Skillet or Frying Pan

Ingredients

2 Tbsp Vegetable Oil
1 Onion Small, diced
3 Zucchini Diced, about 4 cups
3 cloves Garlic Minced
1/4 tsp Salt
4 3/8 ounces Canned Mackerel Drained, about 3/4 cups
2 Tbsp Parsley Chopped
Lime Wedges

Instructions

Heat oil in a skillet over medium heat. Add onion, and cook until soft, about 5 minutes.
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.
Add canned mackerel. Stir, and cover. Cook until the zucchini is tender, 5 to 10 minutes.
Just before serving, sprinkle with parsley, and offer lime wedges at the table.

Notes

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