Marinated Mackerel

0
Average: 0 (0 votes)
(0 votes)
Marinated Mackerel
share Share
print
bookmark_border Copy URL
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 12 h. 30 min.
Ready in
Calories:
445
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie445 cal.(21 %)
Protein30 g(31 %)
Fat31 g(27 %)
Carbohydrates11 g(7 %)
Sugar added2 g(8 %)
Roughage1.5 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D6 μg(30 %)
Vitamin E8.4 mg(70 %)
Vitamin K10 μg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.8 mg(157 %)
Vitamin B₆1 mg(71 %)
Folate13 μg(4 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C6 mg(6 %)
Potassium721 mg(18 %)
Calcium43 mg(4 %)
Magnesium59 mg(20 %)
Iron2.7 mg(18 %)
Iodine76 μg(38 %)
Zinc1.1 mg(14 %)
Saturated fatty acids6.9 g
Uric acid237 mg
Cholesterol123 mg
Complete sugar5 g

Ingredients

for
4
For the fish
4 medium-sized Mackerel (About 20-30 cm long, filleted by the fishmonger, with skin)
1 yellow onion
2 paprika (red)
1 paprika (green)
2 paprika (yellow)
1 chili pepper
2 Tbsps Pastry flour
1 Tbsp Peanut oil
For the marinade
1 tsp sugar
4 Tbsps soy sauce (dark)
1 Tbsp Vinegar (Rice vinegar)
4 sprigs thyme
4 Tbsps vegetable oil
How healthy are the main ingredients?
soy saucesugarthymeMackerel

Preparation steps

1.

For the fish, wash mackeral, pat dry and score the sides several times. Cut the onion into 1 cm (approximately 1/2-inch) wide strips. Rinse the bell peppers, trim, cut in half, remove seeds, remove ribs and cut into bite-sized strips. Rinse the chile pepper, cut lengthwise, remove the seeds, remove the ribs and finely chop.

2.

Season mackerel with salt and pepper on the side without skin and then roll in flour. Heat oil in a pan and fry the fish fillets on both sides for 3-5 minutes. Remove and drain on paper towels. Cut fish into bite-sized pieces. Place in a bowl and spread vegetables over the fish.

3.

For the marinade, combine all ingredients in a pot, bring to a boil and pour over the fish and the vegetables.

4.

Cover the bowl with a kitchen towel or aluminum foil, place in the refrigerator and marinate for at least 12 hours. Turn halfway through the marinating time.

5.

The next day, arrange on plates and serve with bread or potatoes, if desired.