linguine with smoked mackerel and broccoliDr Joe

It’s slap bang in the middle of spring and you expect the weather to be a little friendlier and it just isn’t. You look outside and it looks grey and the temperature?

Well, let’s just say it isn’t springy at all. In fact, the heating has got to be turned on again, so you don’t freeze yourself out.

How can you rescue a miserable looking day like this as the evening is nigh upon us.

Let’s have a meal that is hearty enough but has great elements of health upon it at the same time. A meal like that is bound to warm the cockles up.

After all, you’ve just turned on the heater, why not turn on the cooking hob as well and get the show on the road.

What are we making to brighten up the evening?

We are making linguine with smoked mackerel and broccoli. Fancy that?

What do we need to make the linguine with smoked mackerel and broccoli?


Linguine X 100 g
Smoked Mackerel X 3 fillets
Broccoli X 1
Red Onions X 1
Garlic X 2 cloves
Rapeseed oil X 3 tbs
Red Wine
Olives X 80 g
Coriander herbs
Red WIne Vinegar
Cashew nuts X 80 g
Black pepper (optional) X 1 tbs and half

linguine with smoke mackerel and broccoli


linguine with smoked mackerel and broccoli ingredients

How to make the Linguine with Smoked Mackerel and Broccoli

>> Slice up your red onions and garlic. Break the smoked mackerel into smaller pieces.

>> De-floret your broccoli and cut to smaller pieces.

>> Boil water and cook your linguine the usual way until it is less tough to chew. I like mine pretty soft. Cook linguine to the texture that you like. I like to add a little salt to my linguine. You can taste the linguine every now and again to check for the texture that you like. Once it is done, turn off heat and set aside.

>> Now add the rapeseed oil to a sauce pan or skillet/wok. You may use another cooking oil that floats your boat instead of rapeseed oil.

>> Heat up oil and add the sliced red onions and garlic. Stir intermittently until onion is beginning to soften.

>> Add the broccoli and stir for about 1 minute.

>> Add the pieces of smoked mackerel and stir together for about 15 seconds.

>> Add the red wine. It will sizzle and that’s good. How much red wine should you add? Not a lot – about 30 – 50 ml. You don’t need to flood the cooking mixture but enough to juice it up and impart the wine flavour.

>> Stir together intermittently. Add the cashew nuts and coriander herbs (and black pepper if you are using it to give it a kick). Stir together.

>> Now add the cooked linguine to the veggie mixture and stir together for another minute. Turn off heat.

That’s it. Your Linguine with Smoked Mackerel and Broccoli is ready.

Garnish with some more Cashew nuts and Coriander herbs and enjoy!

Bonus tip: Top the linguine with smoked mackerel and broccoli with a generous splash of red wine vinegar and amplify the taste of this dish. You will love it even more.

What about blood sugar fitness for the linguine with smoked mackerel and broccoli. I got a blood glucose reading of 6.9 mmol/l (124 mg/dl). Not bad!

Suggested further reading:
Broccoli and your Abdominal Fat (Odd fat fighters)