CONGOLESE FOOD: THOMPSON | HORSE MACKEREL | ALPHA'S KITCHEN

mackerel

🥗Healthier: grilled salmon

💰Cheaper: canned sardines

Canned sardines are often more affordable and still provide healthy fats.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is less expensive while still suitable for grilling.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: red pepper flakes

Paprika offers a milder flavor and is often cheaper.

attiéké

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa is a nutritious alternative, while rice is a more budget-friendly option.

Preheat the oven to 400°F (200°C).

Clean the mackerel and pat it dry with paper towels.

Mix olive oil, minced garlic, lime juice, salt, and black pepper in a bowl.

Coat the mackerel with the marinade and let it sit for 15 minutes.

Place the mackerel on a baking sheet lined with parchment paper.

Bake the mackerel in the preheated oven for 20-25 minutes until cooked through.

While the mackerel is baking, prepare the attiéké according to package instructions.

Chop onion, bell pepper, tomato, and scallions for the salad.

In a bowl, combine the chopped vegetables with lime juice, salt, and parsley.

Serve the baked mackerel on a bed of attiéké with the vegetable salad on the side.

Garnish with cucumber and carrot slices.

Cooking Techniques

Spice Level:

Allergens