Affordable, brain-boosting recipes for little ones

Simple Pan-Fried Mackerel

Today, we're sharing a simple pan-fried mackerel recipe that's both affordable and packed with all those essential brain-boosting nutrients. Cooking with raw fish is easier than you think, and mackerel, which is rich in iron and omega-3 fatty acids, is fantastic for your little one’s cognitive development and overall health.

We’ve given the ingredients for one portion, but feel free to double or triple up if you are cooking a portion for yourself or anyone else in the family!

Ingredients (1 portion):

• 1 Mackerel fillet
• 100g Cooked new potatoes
• 10g Spinach (frozen or fresh)
• 10g Tomatoes
• 3 Olives
• 1 tsp Oil
• A sprinkle of Thyme
• 0.5 clove Garlic

Instructions:

1. Heat a pan over medium heat, add oil, and place the mackerel fillet, skin side down. Cook for 4-5 minutes until crispy. Flip and cook for 2 more minutes. Remove from the pan.
2. In the same pan, sauté cooked new potatoes and thyme until golden.
3. Add minced garlic, spinach, tomatoes, and olives. Cook until tender.
4. Serve this tasty mixture with the pan-fried mackerel.

Feel free to add your own twist to this recipe by incorporating your little one's favourite vegetables or herbs. Cooking is an adventure, so make it a fun and interactive experience for both of you!

At V&Me, we serve at least two days with fish a week to make sure your little one gets plenty of Omega 3 and all the other essential nutrients that they contain. Check out our menu to see what we’re serving this week! See our menu here