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

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
495
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mackerel and olive oil may not be low in fat - but they do score points with a large portion of valuable omega-3 fatty acids and unsaturated fatty acids. If you add potatoes in their skins or wholemeal rice, you can optimally balance the fibre balance.

The beetroot leaves taste super spicy and slightly tart. If your greengrocer doesn't have any, they can easily be replaced with fresh leaf spinach or rocket.

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.