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EatSmarter exclusive recipe

Fried Mackerel Fillets

with Red Wine Sauce on Wilted Beet Greens
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Fried Mackerel Fillets

Fried Mackerel Fillets - A hearty, yet sophisticated meal - and quick to prepare

Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
495
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie495 kcal(24 %)
Protein38 g(39 %)
Fat31 g(27 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.9 mg(113 %)
Vitamin D1.6 μg(8 %)
Vitamin E5.9 mg(49 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin17.5 mg(146 %)
Vitamin B₆0.7 mg(50 %)
Folate45 μg(15 %)
Pantothenic acid0.8 mg(13 %)
Biotin3 μg(7 %)
Vitamin B₁₂12.8 μg(427 %)
Vitamin C56 mg(59 %)
Potassium1,132 mg(28 %)
Calcium175 mg(18 %)
Magnesium172 mg(57 %)
Iron5.7 mg(38 %)
Iodine62 μg(31 %)
Zinc1.6 mg(20 %)
Saturated fatty acids6.9 g
Uric acid348 mg
Cholesterol148 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
2 tablespoons
1 sprig
¾ cup
Red wine (or beet juice)
½ cup
12 ounces
1
2
Mackerel fillets (each 160 grams, with skin)
2 tablespoons
Cornstarch (optional)
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet (with lid), 1 Small bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Salad spinner, 1 Lid

Preparation steps

1.
Fried Mackerel Fillets preparation step 1

Peel onion and chop finely. Heat 1/2 tablespoon oil in a small pot over medium heat. Sauté onion until translucent, about 5 minutes.

2.
Fried Mackerel Fillets preparation step 2

Rinse rosemary and add to pan along with red wine. Bring to a boil and cook over medium heat until liquid has reduced by 2/3.

3.
Fried Mackerel Fillets preparation step 3

Add chicken stock and simmer over medium heat until reduced by half. Strain through a sieve into another pot and set aside.

4.
Fried Mackerel Fillets preparation step 4

Rinse beet greens and spin dry.

5.
Fried Mackerel Fillets preparation step 5

Peel garlic and chop finely.

6.
Fried Mackerel Fillets preparation step 6

Heat 1 tablespoon oil in a pan over medium heat. Add beet greens and garlic. Cook, stirring, until beet greens have wilted, 1-2 minutes. Add 2 tablespoons water, then cover and cook over low heat until beet greens are tender, 4-5 minutes more. Season with salt and pepper.

7.
Fried Mackerel Fillets preparation step 7

Rinse mackerel fillets and pat dry. Season with salt and coat lightly with flour. Heat the remaining oil in another pan over medium-high heat. Add fish and cook until opaque throughout, 2-3 minutes on each side.

8.
Fried Mackerel Fillets preparation step 8

Return sauce to a boil again. If desired, mix a little cornstarch with some cold water, whisk into sauce and boil until thickened, about 1 minute.

9.
Fried Mackerel Fillets preparation step 9

Transfer beet greens to a plate and top with fish. Drizzle the sauce over the fish and serve immediately.