Please, there is no reason to pretend. I know what you are thinking…I’m in love with canned fish too…
First in a series of posts about the wonders of canned fish.
Each can of jack mackerel (costing $1.29 ~ $1.79) yields a lot of protein (and omega-3‘s). I have no idea why they are so inexpensive but I definitely appreciate it. Scroll down for inexpensive preps of this fine fish: Jack Mackerel Cappellini (extremely fast), and Jack Mackerel Cakes (not as fast, but very nice!).
Jack Mackerel Cappellini
- 2 oz. of dry, whole wheat cappellini (angelhair); (1 lb of Full Circle = $1.59 / 8 = $.20);
- 3 or 4 frozen brussel sprouts (12 ~ 14 oz for $.87 / 6 = = $.15) ;
- 1/2 of canned jack mackerel filet ($1.29/6 = = $.22);
- olive oil (pennies);
- sea salt (I used Whole Foods 365 brand…can’t remember now what it costs, but, it was such a steal!);
- and pepper (pennies).
Boil and drain the pasta. Flake the mackerel, and mix it with the hot pasta, olive oil, pepper. Salt to taste – the fish is not salty, but contains salt. Microwave the Brussels sprouts for 2 or 3 min, halve them, and toss with everything else. It’ll be very nice (and about $.60 for this serving). I promise!
Jack Mackerel Cakes
Heritage Recipes has a simple, simple, simple recipe for Jack Mackerel Cakes. Three ingredients: 1 can of jack mackerel ($1.79 for the BumbleBee brand), cornmeal (I mixed polenta and cornmeal in my version because…the polenta was there…about $1.00/lb, and I used less than 1 cup…about $.50 worth), and 1 egg (I think I used a jumbo, probably $0.16). Makes seven huge cakes, as the recipe says (about $.35 apiece) . Took pictures of my process. Enjoy! I served this with a ketchup/Worcestershire sauce (to approximate a tonkatsu sauce). My dines were very very happy. The recipe works so great – this was my first time trying it, and I got rave reviews!
Update (03/20/08): I’m just adding a link I found in askmetafilter, about eating fish more frugally.