This dish is a vibrant, nourishing dinner that’s rich in flavour and goodness. It features whole mackerel baked with herbs and lemon, served over fibre-rich brown rice with a crisp raw slaw, and topped with a silky tahini dressing that ties it all together.
Perfect for women 40+ looking for brain-boosting omega-3s, hormone-friendly nutrients, and a satisfying, anti-inflammatory meal.
Ingredients (Serves 4)
For the herb-baked mackerel:
- 4 whole mackerel, cleaned
- 1 lemon, thinly sliced
- Olive oil
- Salt and pepper
- Fresh herbs: parsley, thyme, garlic (or dried herbs de Provence)
For the brown rice:
- 200 g whole grain rice
- 1 teaspoon olive oil
- Pinch of turmeric (optional)
- Salt to taste
For the slaw:
- 1.5 cups white cabbage, finely shredded
- 1 cup iceberg lettuce, finely shredded
- 1 yellow bell pepper, thinly sliced
- 1 medium carrot, grated (optional)
For the tahini dressing:
- 2 tablespoons tahini
- Juice of ½ lemon
- 1 teaspoon olive oil
- 1 teaspoon Dijon mustard
- 1 small garlic clove, grated or crushed
- 1–2 tablespoons cold water (to loosen the consistency)
- ·Salt and pepper to taste
Instructions
1. Bake the mackerel:
- Preheat your oven to 190°C (375°F).
- Rub each mackerel inside and out with olive oil, salt, and pepper.
- Place 2 slices of lemon and a pinch of herbs inside each fish.
- Wrap each fish in baking paper or foil.
- Bake for 20–25 minutes until cooked through and flaky.
2. Cook the rice:
- Rinse the rice thoroughly. Boil with double the amount of water and a pinch of salt. Add a little turmeric if using.
- Simmer until tender, drain if needed, drizzle with olive oil and fluff with a fork.
3. Prepare the slaw:
- Toss the cabbage, lettuce, bell pepper, and carrot (if using) in a bowl.
- Set aside or chill until serving.
4. Make the dressing:
- In a small bowl, whisk together tahini, lemon juice, mustard, olive oil, garlic, salt, and pepper.
- Add cold water gradually until the dressing is creamy but pourable.
5. Assemble:
- Serve the mackerel with a side of brown rice and slaw.
- Drizzle generously with the tahini dressing and garnish with fresh herbs if desired.
🌿 Why This Dish is Perfect for Women 40+
- Mackerel is rich in omega-3 fatty acids, which support heart, brain, and joint health, and may help reduce menopausal inflammation and mood swings.
- Tahini is loaded with calcium, magnesium, and healthy fats that support bone health and hormonal balance.
- Cabbage and bell pepper are high in fibre and vitamin C, helping with digestion and collagen production.
· Brown rice offers complex carbs and B vitamins for sustained energy and nervous system support.
🧪 Estimated Nutritional Values per Serving (1/4 recipe):
- Calories: ~540 kcal
- Protein: ~35 g
- Carbohydrates: ~35 g
- Fibre: ~6 g
- Fat: ~28 g (including omega-3s)
Key Nutrients:
- ·Vitamin D, B12, B6 – from mackerel
- Calcium, Magnesium, Iron – from tahini, fish, and whole grains
- Vitamin C – from raw vegetables
- Zinc, Selenium, Folate – key for immune, hormonal, and cognitive function