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Caramelized Mackerel with Pineapple

Caramelized Mackerel with Pineapple

This savory-sweet Vietnamese dishsupports gut–brain health through mackerel’s rich omega-3 content, which aidsanti-inflammatory signaling and cognitive function, while pineapple addsdigestive enzymes and antioxidants.

Functional Pathway Link:
Mackerel is rich in DHA and EPA, omega-3 fattyacids that reduce neuroinflammation and support neurotransmitter function,while pineapple contains bromelain, a digestive enzyme that aids proteinbreakdown and reduces gut inflammation.

Notes:
Best paired with warm brown rice and steamedgreens. The sauce can be reduced to intensify flavor; refrigerates well for upto 2 days.

Functional Group
Food Type
Allergens
Gut-Brain Axis
Animal-Based
Fish, Soy

Ingredients

●     120 g Mackerel fillet (cá thu) – cleaned and sliced

●     80 g Pineapple (thơm) – chopped

●     1 tsp Fish sauce

●     ½ tsp Soy sauce

●     1 tsp Coconut sugar or palm sugar

●     1 clove Garlic – minced

●     1 slice Ginger – smashed

●     1 tsp Shallot – chopped

●     1 tsp Oil

●     2 tbsp Water or coconut water

●     Black pepper and optional chili to taste

Instructions

  1. Marinate mackerel with fish sauce, soy sauce, sugar, garlic, and pepper for 15 minutes.
  2. In a small pot, heat oil and sauté shallots and ginger. Add pineapple and stir briefly.
  3. Add mackerel and marinade. Pour in water and simmer on low heat until fish is fully cooked and sauce thickens.

Adjust seasoning and garnish with more pepper ifdesired.

Serving Size (and serving per package)
Calories (kilocalories
/kilojoules)
Total Fat
~180g (1 small claypot)
230kcal
14g
Protein
Total Carbohydrates
Dietary Fibre
20g
6g
1g