Food to make you happy, Part 2: Miso Mackerel with a Warm Spicy Aubergine Salad

This slideshow requires JavaScript.

My last post was the first of a three-part mini series looking at the physiological phenomena that is stress’, and what wonderous and vile things it does to the body. In my last entry I hoped to explained the cause and effect of negative emotion, what physically happens to the human body when we react badly to an adverse situation, and what foods can be eaten to help restore and create a balance. The message is simple and honest; health and well-being can be achieved by eliminating certain foods from our diet and replacing them with better ones; by eating natural, unrefined, unprocessed whole foods, we can actually support every system in the body, helping it to function optimally and relieve symptoms of stress and ill-health.

So it’s all about choosing foods that keep us calm and happy and avoiding the ones that and deplete us. My gorgeous Baked French Toast from the previous post is a great example of stress fighting food. It’s made with a multi grain loaf containing millet, linseed and rye which help to slow down the release of sugar into the blood stream, keeping our stress levels in check.

Another fantastic alternative to artificial sweetener and one of my new favourite ingredients in the whole wide world is agave syrup. It has a low Gi, preventing the usual psychosis induced by refined sugars AND it can help to keep our waist a healthy width.

I used it generously in my previous post to sweeten my Warm Raspberry Compote and Seed and Nut Brittle, I actually ended up adding it to last nights mashed potatoes and afterwards smothering the free range chicken with it before throwing it into the oven! It’s just so damn versatile….

In this post I want to introduce some more new and exciting ingredients that will help stave off stress while adding new dimension to your culinary repertoire. The main ingredient in this recipe is one of our most significant superfoods, caught and sold in Ireland, and available to buy in most fishmongers for about a euro; Fresh Irish mackerel. I picked mine up this morning in The Market, in Beshoffs of Howth. This is a great little eatery, they have really fresh produce and are always extremely helpful!

The nutritional benefits of eating mackerel are enormous; it prevents cardiovascular disease, strengthens the immune system, improves organ function and regulates metabolism. It’s our number one source of Omega-3 fatty acids, also found in flax and sunflower seeds. This Essential Fatty Acid improves the functioning of the nervous system, regulates hormonal imbalances such as PMT, relieves attention deficit disorder, hyperactivity, even depression!

This wonderous fish also contains large quantities of Magnesium; 85mg, in every 100g of mackerel, this mineral is an EFA helper which means that it improves the absorption of omega-3 fatty acid into the system. Magnesium is also essential for energy production and hormonal regulation and is widely prescribed as a supplement to individuals with depression and insomnia.

I’m serving my mackerel with a Warm Spicy Aubergine Salad, a side dish that goes beautifully with oily fish. Aubergine is now in season and available to buy in farmers markets all over the country. They are a great source of B-complex vitamins and contain lots of dietary fiber which is essential for healthy digestion. They also contain many minerals such as manganese, copper, iron and potassium as well as phytonutrients such as nasunin and chlorogenic acid which protect us against free radicals.

I’m using two variety of aubergine in my dish; ‘black beauty’ have a smooth, dark, glossy skin and are widely available in supermarkets all over the country. The second variety is not so common but can be found in farmers markets nationwide; they are sometimes refered to as the ‘graffiti’ aubergine and are smaller than their contemporaries with a wider base and pinky purple skin streaked with white, really pretty and really tasty.

Recipe creation: Caroline Murray
Food styling and photography: Caroline Murray
Prep/cooking time: 90 minutes
Serves: 4

♥ Warm Spiced Aubergine Salad


  • 3 large aubergines
  • 50ml rapeseed oil
  • 1 chilli, deseeded and finely diced
  • 1 tsp of fennel seeds
  • 4 cloves of garlic peels and finely chopped
  • 3cm cube of ginger, grated
  • 100ml rice wine vinegar
  • 100ml mirin
  • 3 tbsp soya sauce
  • 2 tsp sesame oil
  • handful of coriander, chopped
  • 4 spring onions chopped


  1. Cut the aubergine into 2cm cubes and sprinkle generously with salt.
  2. Double over some kitchen towel and lay the salted aubergine on top, leave for 20 minutes.
  3. Pre heat the oven to 200C
  4. Remove all the moisture from the aubergine, place in a large baking dish, then toss in 25ml of rapeseed oil.
  5. Roast in a pre heated oven for 40 minutes. Give them a good mix every 10/15 minutes to ensure they dont burn.
  6. Heat the remaining rapeseed oil on a low heat in a large frying pan and add the ginger, chilli, garlic and fennel. fry for 5 minutes ensuring they don’t burn.
  7. Add the roasted aubergine to the pan and mix well.
  8. Combine the mirin, vinegar, soya and seseame into  a little bowl, mix and add to the pan. Simmer for 10 minutes.
  9. Serve with some chopped coriander and spring onion.
♥ Grilled Miso Mackerel
  • 4 whole mackerel, gutted, do not cut off the head and tail
  • 3 tbsp of miso paste
  • 100ml of mirin
  • 2 tbsp of agave syrup


  1. Using a sharp knife, score the mackerel and both sides, .5cm deep should do it.
  2. Heat the mirin in a small frying pan, when it starts to boil, turn down the heat and add the agave syrup, mix well.
  3. Gently whisk in the miso paste and allow the marinade to cool down to room temperature.
  4. Next, rub the fish inside and out with the marinade, and leave to sit for 30 minutes.
  5. Once the fish is infused with the flavours from the marinade, pre heat the grill to the maximum temperature. This dish requires the grill to be piping hot!
  6. Place the fish under the grill for 3 minutes, turn and do the other side for another 3 minutes until the skin is charred.
  7. Remove from the grill and serve with the Warm Spiced Aubergine Salad.

TIP: Things to look out for when buying fresh mackerel; the eyes should appear bright and clear and the gills should be clean. Fresh mackerel will also have moist, translucent flesh. If in doubt, ask your fishmonger, failing that; use your nose! When you get home, remove the fish from the bag, wash under cold water and place on a plate. Cover with foil and refrigerate in the coldest part until your ready to cook it!

TIP 2: I used Clearspring Organic Japanese Brown Rice Miso, Clearspring Japanese Rice Mirin and Clearspring Japanese Toasted Sesame Oil. Probably because I spend far too much time in health food shops but mainly because it’s as close to nature as your going to get. They use the highest quality ingredients that have gone through minimal processing to ensure great tasting products. I highly recommend them BUT there are plenty of very suitable alternatives that can be picked up in any supermarket so feel free to substitute any of the above with whatever is handy!

As always, enjoy enjoy enjoy x


Homage to Pure Sushi…..

This slideshow requires JavaScript.

It may have been too many afternoons spent at farmers market, or simply too much time spent looking for a decent lunch that propelled the girls from Pure Sushi out of their latte drinking stupor and into the epicentre of gastronomic Ireland.

The girls behind Pure are Madeleine Murray and Maire Carney, together they have managed to create an artisan food product that not only tastes gorgeous but also challenges the Irish palate in a most unrelenting and surprising way.

True to their vision, the sushi they create has a distinctive ‘Irish twist’. They pride themselves on supporting local food producers in the south-west by only using products made in Co. Cork and organic where possible.

This dedication to sustainability and local industry meant veering away from the recognised Japanese style of sushi making, most famous for it’s raw fish and tempura and into something far more challenging and original.

Their combinations are evidence of their good taste and culinary experience; combining melt in the mouth buffalo mozzarella and sun-dried tomatoes may seem predictable but when added to vinegared rice and wrapped in strips of nori seaweed to create what is traditionally known as a maki roll is something far more inspiring!

Their producers include Joseph, from Orchard Cottage Farm who supplies them with his creamy goats cheese and who also runs a stall at Mahon Point Farmers Market in Cork. Anthony from Ummera Smokehouse, who provides their famous smoked silver hill duck which won a Gold at the 2010 Great Taste Award, The Good Fish Company in Kinsale, who supply some of their wonderful smoked and fresh fish and Toby, from Real Olive Company who provides them with mozzarella from his own herd of buffalo in Cork!

Their repertoire also includes Roscarbery Black Pudding, from Caherbeg Free Range Pork. This delicate and flavourful pudding has been creatively combined with apple and rape seed oil dressing, earning them much notoriety in the artisan food community. Madeleine believes that this combination is ‘the hook’; people who are curious about sushi, but would rather eat a blue steak then a piece of sashimi tend to go for this and then gradually move onto something more experimental like the crabmeat, grated carrot and sesame oil or the raw salmon with sweet chilli sauce.

Its been hard work and their success story is still unfinished, but with the support of the Cork people behind them and plans of nationwide distribution in 2012- you can be sure you’ll see them around.

♥ Sushi as a Superfood

Before I go on to the recipes, I have to address the health benefits of eating sushi. It is a power house of nutritional gold, supporting the body in numerous ways to enhance vitality and reduce symptoms of disease and disharmony.

The dried sea vegetable, or nori, which is used to wrap the rice, contains an abundance of minerals such as magnesium, calcium, iron and iodine which is instrumental in its effects on the hormonal function in the body. Nori also boasts antioxidant phytonutrients and folic acid which are essential for expectant mothers preparing for the birth of their child.

Renowned for its high protein and low saturated fat content, sushi is highly recommended to anyone trying to lose weight or reduce cholesterol. This not only applies to combinations containing smoked and fresh fish, but also to vegetarian and vegan combinations. This may  be attributed to the japanese vinegar used in the rice preparation; it is reported that individuals who use rice vinegar frequently have a lower percentages of body fat and as the rice in this recipe contains at least 2 fl oz per 500g, you can be sure your making a dent in your cholesterol!

♥ Sushi Recipes

As It’s not my job to convince farmers from deepest darkest Leitrim that sushi is the bee’s knees, I can afford to be a little creative and incorporate some lesser known ingredients into the mix, one of those being Koya Matcha Green Tea. For some of you super healthy foodies, this may be a morning staple, (gold star). My advice to those of you who have never heard of nor tasted this green gold: run as fast as you can to your nearest health food store and purchase, this is the holy grail of green tea and  the most powerful antioxidant known to occur naturally in nature, Japanese samurai warriors were not drinking it in the 13th century just because it make their hair shiny!

As fusion is at the heart of Pure’s manifesto, it was important to incorporate some Irish grown vegetables into the recipe. Organic purple sprouting broccoli and beetroot are both very seasonal at the moment and as they’re growing in abundance in my own kitchen garden, I knew I had to give them a go. I’m also going to play around with Pure’s very popular buffalo mozzarella and sun-dried tomato recipe. Though the combination is a veggie favourite, the addition of my homemade pesto makes a meal out of a mouthful. Enjoy x

Recipe creation: Caroline Murray
Food styling and photography: Caroline Murray
Prep/cooking time: 2hrs
Makes 10 sushi rolls
Serves: 6

♥ Matcha green tea, purple sprouting broccoli, beetroot and goats cheese maki
Recipe makes 5 maki rolls
  • 200g cooked sushi rice (see recipe above)
  • 4g, 1teasp of Koya Matcha Green Tea
  • 70g soft goats cheese
  • 5 stalks of purple sprouting broccoli
  • 2 raw or shop bought beetroot
  • 30g chopped hazel and walnuts
  • 30ml of olive oil
  • 10ml of honey


  1. Add the Koya Matcha Green Tea to 20ml of hot water (not boiling) and stir until smooth.
  2. Pour the tea onto the rice and mix until the rice is marbled (do not over soak the rice, doing so will make it less glutinous and prevent it from sticking)
  3. To prepare the brocoli simply remove woody ends and trim or julian into very narrow stalks.
  4. Wash the beetroot and place in a preheated oven (180 degrees) for 30 minutes, let them cool and peel the skin off, slice into narrow wedges.
  5. Pulse or chop the nuts until fine and add them to the honey
  6. Mix the beetroot with the honey and nut mix
  7. Now your ready to lay your ingredients out and roll: refer to the point below ‘Direction for rolling sushi’. 
  8. The order in which you lay this recipe onto the rice is as follows; firstly smear  a narrow line of goats cheese across the rice, then add a thin layer of broccoli, followed by the beetroot.
♥ Buffalo mozzarella, sun-dried tomato and pesto maki
Recipe makes 5 maki rolls
  • 200g cooked sushi rice (see recipe below)
  • 1/2 ball of Buffalo mozzarella
  • 100g of sun-dried tomatoes
  • 100g of basil pesto (see recipe below)

♥ My Homemade Pesto


  1. Combine the basil, garlic, and pine nuts in a food processor and pulse until coarsely chopped.
  2. Add the olive oil and blend again until smooth.
  3. Transfer the pesto to a large serving bowl and mix in the grated parmesan cheese

Now your ready to lay your ingredients out and roll: refer to the point below ‘Direction for rolling sushi’. The order in which you lay this recipe onto the rice is as follows;  firstly smear 1 dessertsp of pesto across the rice, then break the mozzarella into small chunks and lay a narrow line across the pesto, followed by a small handful of sun-dried tomatoes.

 ♥ Directions for making 500g of sushi rice
  • 500g uncooked sushi or sticky rice
  • 600ml of water
  • 2 floz of rice wine vinegar
  • 2.5 teasp of sugar
  • 1 teaspoon salt
  1. Wash and rinse the rice thoroughly until the water runs clear.
  2. Place the rice and water into a medium saucepan and let it soak for 30minutes (this is referred to as ‘waking the rice’).
  3. Secure a lid onto the saucepan and bring the water to boil over a high heat, when it starts to boil, reduce to a low simmer and let it cook for 10minutes exactly.
  4. After 10minutes, without taking the lid off, turn the heat to full for 10seconds then right down again to a low simmer for a further 10 minutes.
  5. Meanwhile, mix together the rice vinegar, sugar and salt in a small bowl.
  6. Put the cooked rice into a large mixing bowl; pour the vinegar sauce over the hot rice and mix well.
  7. Allow to cool completely before using in the sushi recipes.

TIP: I usually make my sushi rice the night before so it is ready to be rolled. Just make sure it is at room temperature and not cold. Sushi rice will keep in the fridge for 4 days

 Directions for rolling sushi
TIP: the more you add, the more difficult it will be to roll, less is more people, be frugal with your ingredients!
  1. Place the nori sheet, shiny side down, on the bamboo rolling mat. With water moistened hands, spread half a cup of sushi rice evenly over 2/3 of the nori sheet, pressing the rice down to create a thin even layer. 
  2. Arrange the sushi roll fillings in a narrow row across the top third of the sushi rice. NB: Leave a space of rice above and below the strip of toppings.
  3. Grasp the rolling mat with both hands and fold the close edge of the nori sheet so it overlaps the sushi rice and ingredients.
  4. Roll tightly with firm pressure using the rolling mat. 
  5. When you have reached the end, apply a little water along the inside end of the nori and roll again to seal
  6. Remove Sushi Roll from Mat
  7. Remove the sushi roll from the bamboo mat, and place the roll seam side down on a cutting board.
  8. To cut the sushi, moisten the knife in water, cut the nori rolls into six or eight equal pieces. (Cut the roll in half, then each half in thirds or forths.) Use a swift back and forth cut for best results.

Posted as part of the blogging competition

Blog at

%d bloggers like this: