Here’s an excuse to get out the grill more often: did you know that eating fish regularly can help your overall eye health and reduce your risk for developing age-related eye diseases such as cataracts? Mackerel may not be a popular type of fish, but it sure can help protect your vision.
Mackerel Health Benefits
Oily, cold water fish like mackerel are rich in omega-3 fatty acids, which help protect against glaucoma, age-related macular degeneration (AMD), dry eye syndrome, and cataracts. The omega-3s lower the risk of high eye pressure and glaucoma by helping with proper drainage of intraocular fluid from the eye.
AMD is a leading cause of vision loss in older adults that destroys a person’s central vision. Studies show that people who eat oily fish at least once a week can cut their risk of developing AMD in half. Regular fish consumption can even help treat dry eyes and fight the progression of cataracts which cause cloudy vision.
This Rosemary Lemon Mackerel Recipe is a tasty way to get your omega-3s. There’s also much more to gain from this dish since a 4-ounce serving contains about 20 grams of protein and double the daily recommendation for vitamins D and B-12.
Ingredients (serves 4):
- 1 lb mackerel, butterfly cut/deboned
- 2 tsp grapeseed oil
- ¼ tsp sea salt
- ¼ tsp pepper
- 1 tbsp lemon zest
- Juice from ½ lemon (about 1 tbsp)
- 1 ½ tsp fresh rosemary, chopped
- 4 garlic cloves, sliced
- Preheat grill to medium heat – about 400 degrees. Cut mackerel into 4 fillets.
- Lay 2 mackerel fillets inside a large piece of aluminum foil, skin side down. Drizzle a bit of oil on each, sprinkle with lemon juice, sea salt, pepper, chopped rosemary and lemon zest. Top the filets with sliced garlic cloves. In another large piece of foil, do the same with the remaining 2 fillets.
- Bring foil up over the fillets and close at the top.
- Grill for about 8 minutes or until fish is an even color throughout. Pair with rice or sautéed vegetables.