Oily fish like sardines, mackerel, anchovies, salmon, herring, and trout are one of the richest sources of omega-3, a superstar among polyunsaturated fats. Since the fats we consume help shape our cell membranes, including more flexible, unheated, unsaturated fats in a balanced diet supports supple, healthy cells that communicate effectively.

With that in mind, here’s a delicious recipe for you to try.Recipe makes 12-14.

Serves: 2

Prep Time: 10 minutes

Cooks in 15 minutes

Key Facts

• Rich in omega 3
• Superstar of polyunsaturated fats
• High in protein
• Nutritionally balanced

Ingredients

• 4 medium carrots
• 250g green beans
• 6 sun-dried tomatoes
• handful blanched almonds
• 1 jar cooked mackerel with black pepper & orange (I get mine from Fish4Ever)
• fresh parsley

Preparation

01 Roughly chop the carrots, add to a sauté pan with 1/4 cup water & 1 teaspoon coconut oil, cover & simmer for 6 minutes.

02 Once tender allow any excess water to steam off then blend until you have a chunky purée.

03 Add the beans to the same pan with another teaspoon of coconut oil, heat on medium until they begin to blister lightly (around 5 minutes) roughly chop the tomatoes & almonds, toss through & turn the heat off.

04 Add your purée to the plates, top with the beans, arrange your mackerel & finish with the parsley.

Recipe Credit: Natural Nourishment