Mackerel muffins

A wonderful way to boost your omega-3 intake, these muffins work well as a snack on the go. These are great served with asparagus – I was interested to learn that asparagus was one of the reasons food lovers discovered a fifth taste, umami, as it’s neither sweet, sour, salty or bitter.

Serves 4

Ingredients

• 2 tsp Lucy Bee coconut oil
• 2 eggs
• 100g/¾ cup gluten-free self-raising flour
• 1 tsp gluten-free baking powder
• 3 tbsp milk
• 5g/1/8 oz fresh parsley, finely chopped
• 5g/1/8 oz fresh chives, finely chopped
• Himalayan salt and ground black pepper
• 1 smoked mackerel fillet, shredded

Method

1. Preheat the oven to 180°C/350°F/gas mark 4.

2. Add ½ tsp coconut oil to each of 4 muffin holes in a muffin tray, then place into the oven for 5 minutes to heat while you make the mixture.

3. Put the eggs, flour, baking powder, milk, parsley, chives and some salt and pepper into a large mixing bowl and, using an electric whisk, mix together until thick and smooth. Add the shredded mackerel and stir to combine, using a spoon.

4. Remove the muffin tray from the oven and spoon the mixture evenly into the 4 oiled cases of the tray, taking care as the oil will be very hot.

5. Bake in the oven for 15 minutes until cooked through and springy to the touch. Remove from the oven and turn out onto a wire rack. These can be served hot or cold and are good with horseradish sauce or our homemade Tartar Sauce (see page 43).

From Coconut Oil: Recipes for Real Life. Recipe text © 2016 Lucy Bee Limited.