Cajun mackerel rougail is a tasty recipe featuring cloves, garlic, thyme, whole grain rice, homegrown baby radish sprouts, tomato, red onion and olive oil. The mackerel is rich and filled with healthy Omega 3s. This meal will take you to Louisiana!
On Sunday mornings, we love going to our favorite local market, the Marché d’Aligre, and choosing fresh fish and vegetables to bring home and make together. One of our absolute favorites is mackerel. On Sunday mornings, the market is full of Parisians and tourists alike, taking it all in, appreciating the beauty of the old iron covered market in the lovely Aligre square and seeking out the tastiest foodie finds.
Mackerel is a super food! In addition to being delicious, eating mackerel is linked to a decreased risk of heart disease and diabetes, stabilizes blood pressure and increases brain function. Combined with brown rice it is also a perfect protein. All that in this darling and tasty little fish!
This dish is bursting with flavor! The mix of spices will take you on a little trip to Louisiana. They will also perfume your kitchen with the most heavenly scent.
You’ll need about 40 minutes to prepare the rice, however, it is pretty much just set and forget for the duration of the cooking time. The mackerel takes about 10 minutes to prepare.
You could vary the way you enjoy this Cajun mackerel rougail by :
- Creating a traditional rougail by using sausage instead of mackerel.
- Replacing the brown rice with quinoa to prepare a quinoa rougail.
- Making a salmon rougail by switching out the mackerel and using salmon instead.
- Learning more about spices to create your own variation of this recipe!
One of my favorite things about this recipe is that the Cajun mackerel rougail is topped with homegrown sprouts! These are one of our new favorite things and we will be writing about how we grow them in our little Parisian kitchen very soon. They add a ton of nutrients to the dish, lots of lovely color, a beautiful crunch and a slightly Earthy taste. They really add something special when added to a variety of dishes.
We love eating homegrown sprouts with so many different dishes :
- On soups.
- On sandwiches.
- On rice dishes.
- On eggs.
- On salads.
You could serve this Cajun mackerel rougail with a dry white wine, like a Chablis or Sancerre to really accentuate the natural flavors.
Looking for other tasty fish recipes?
- Salmon Leeks and Carrots Baked in Parchment Paper
- Sardine Deviled Eggs
- Coriander Mint Salmon Terriyaki Summer Salad
- 2 mackerel filets
- 1 red onion (chopped)
- 2 garlic cloves (sliced)
- 1 cup of whole grain rice
- 3 cups of water
- 1 cup of tomato sauce
- 1 tsp of cajun spices mix
- 1 tsp of salt
- Thyme and bay leave
- ½ tsp of ground pepper
- Olive oil
- 2 tbsp of homegrown radish sprouts
- Heat olive oil in a casserole on medium heat.
- Add onion and garlic and cook for 2 minutes.
- Add cajun spices and cook for 2 more minutes.
- Pour in the uncooked rice, stir and cook for 1 minute.
- Pour in the tomato sauce and cook for 2 minutes.
- Pour in the water, add salt, pepper, thyme and bay leaf.
- When the water starts to boil, reduce the heat, cover and cook for 40 minutes.
- Meanwhile, remove the bones and skin from the mackerel filets and cut into 1 inch strips.
- Put the fish in the casserole and cook for 10 minutes.
- Serve with homegrown radish sprouts.
Receive healthy, real food, International recipes to satisfy your wanderlust for FREE 3 times per week
Sign up to receive our recipes and FREE cooking resources available exclusively to our subscribers!