Sweet BBQ pork ribs with Piri piri mackerel & tuna pasta salad .. 🐟

Something for the family.. this sweet BBQ pork rib and Mackerel combo gives you a protein packed meal that’s beneficial and economical.. the mackerel we are working with today coat only 50p from our local supermarket, ÂŁ1.50 for 6 fillets ( once filleted .. )

I’ve talked about the benefits of mackerel before ( see blog post ) but oily fish like mackerel are cheap around 50 – 80p a whole fish & sustainable as they are caught and farmed all year round. They are full of omega 3 and vital vitamins & minerals that are essential for our bodies

Along side these delicious sweet pork ribs glazed in BBQ Sauce and a fantastic vibrant sweetcorn pasta salad has all the flavours you need to enjoy every bite.

the dish comes with a tasty tuna sweetcorn salad ..which has loads of vitamins & important nutrition crammed in..

The benefits of sweetcorn –

  • 100g of sweetcorn contains 3,4g of protein.
  • Its 73% water meaning it keeps our bodies hydrated.
  • Good source of fiber
  • High in omega 3 & omega 6
  • Rice source of calcium
  • Antioxidants vitamin c

For this yummy protein packed meal you’ll need ..🐟

For mackerel

  • 2 whole mackerel filleted and V cut – washed & trimmed
  • Piri piri rub
  • Salt and pepper

For the pork ribs –

  • 1 pork short rib side – trimmer & marinated
  • Salt and pepper
  • Lemon juice
  • BBQ glaze ( jack daniel works well )

For the tuna sweetcorn salad –

  • 1 pack baby sweetcorn – washed
  • 200g penna pasta
  • 30g mayonnaise
  • 3 carrots – grated
  • 60g tuna – drained and seasoned

Method –

  • Start with the mackerel, remove the head and guts ( see Scott Rea on YouTube for help )
  • Cut both sides to release the filets
  • Score each filet so this allows for an even cook, season with salt and pepper and rub in the piri piri rub and marinate 40 minutes

  • While the mackerel is marinating prepare the meat, place into a roasting tray and pour over the bbq sauce, place on a high heat around 220c for 40 minutes

  • Have a pre heated frying pan ready and melt the butter, once the butter has melted place the fish in the pan skin side down for 3 minutes

  • Turn over and baste for 6 minutes until cooked through
  • Place onto baking parchment to dry over and rest

  • The ribs should be ready by now, if not place on a higher heat for 10 more minutes until crisp, take out of oven and let rest for 10 minutes
  • Place the pasta in boiling water and simmer for 10 minutes until soft, season the pasta.
  • For the salad – have all the ingredients prepped and ready to go, when ready toss together in a bowl and season to taste
  • Crave into portions
  • Serve with the all together or have the salad as a side.

This a fabulous friday treat that the whole family can eat, plenty of protein, vitamins & minerals.. everything the body needs to grow and be healthier.. also if you use low-fat mayo it will also make this meal more healthier for the salad ..

We hope you’ve enjoyed this tasty treat, let us know your comments & thoughts ..

Thanks for reading & supporting ..we are on route to hit 5000 hits on the site .. can you help and support to push us further..

The hungry chef ..

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