Pangea Nutrition Blog

Mediterranean Diet Recipe: Grilled Mackerel with Walnut Agrodolce

We teamed up with California Walnuts to bring you this fun and healthy recipe as part of the Modern Mediterranean Diet!

Walnuts are the oldest known tree food, and their history dates back to ancient Persia. Valued and traded throughout history, recent studies have now shown many health benefits of walnuts as a key part of a healthy diet and lifestyle.

What makes walnuts healthy?

Walnuts are high in fiber and protein, and they're also a great source of “good” poly-unsaturated fat as well as alpha-linoleic acid, which is the plant-based omega-3. 

Walnuts with other tree nuts are a key part of the Mediterranean diet, which has been shown in clinical studies to decrease risk of health problems such as heart disease, diabetes and dementia.

Walnuts in Bowl on Linen.jpg

[Image credit: Walnuts.org]

Most healthcare professionals recommend eating nuts, primarily walnuts, three or more times per week. They make a great snack, and their texture and flavor are also perfect for adding to your meals or salads!

Try Pangea Nutrition's adaption of this fun and easy recipe from California Walnuts to start incorporating  walnuts and the Mediterranean diet into your busy schedule.

11 - Grilled Mackerel with Walnut Agrodolce-056546-edited.jpg

Grilled Mackerel with Walnut Agrodolce

Serves: 2

Cook time: 30 minutes

Ingredients:

  • 2 mackerel fillets
  • 1/4 cup kosher salt
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons shallots, minced
  • 1 garlic clove, minced
  • 3 tablespoons celery, diced
  • 3 tablespoons golden raisins
  • 1/2 tablespoon coconut sugar
  • 1/4 cup balsamic vinegar
  • 1/4 cup California walnuts, chopped
  • 1/2 tsp lemon zest
  • 3 tablespoons parsley, chopped
  • 1/2 tablespoon walnut oil
  • 1/4 tsp kosher salt

Directions:

1. Salt the Mackerel Fillets

  • Preheat char grill to 550°F - 600°F.
    • Note: If you would like to cook on the stove, see special instructions on Step 3.
  • In a clean container, cover the mackerel fillets with 1/4 cup kosher salt and let stand for 8-10 minutes.
2. Prepare the Walnut Agrodolce
  • Heat saute pan on medium heat and add 1/4 cup of extra virgin olive oil. Add 2 tablespoons of minced shallots and cook until translucent (2-4 minutes).
  • Add 1 minced garlic clove and 3 tablespoons of diced celery and cook for an additional 2-3 minutes.
  • Add 3 tablespoons of golden raisins, 1/2 tablespoon of coconut sugar and 1/4 cup of balsamic vinegar and cook until reduced by half (approximately 8-10 minutes). Remove from heat.
  • Add 1/4 cup of chopped California walnuts and 1/2 tsp lemon zest. Season with 1/4 tsp salt and mix in 3 tablespoons of chopped parsley.
3. Grill the Mackerel
  • Wash the salt off the mackerel fillets well with cold water and pat dry.
  • Grill the mackerel skin side down on char grill at 550°F - 600°F, until flesh turns opaque and the skin blisters (approximately 6-8 minutes).
    • Stove instructions: Use a knife to make 2-3 slits on the mackerel skin (so that the skin does not curl during cooking). Heat a pan on medium-high heat with 2 tablespoons of extra virgin olive oil. Cook until flesh turns opaque and the skin blisters (approximately 6-8 minutes).
  • Remove from heat and slice each fillet on a bias into two equal parts.

Serve the Grilled Mackerel as two portions,  and top each with half of the Walnut Agrodolce. Enjoy!

 

New Call-to-action

Posted by Jason Paruthi, MD