Marinated Mackerel
Nutritional values
(Percentage of daily recommendation)
| Calorie | 445 cal. | (21 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 10 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 13 μg | (4 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 721 mg | (18 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 237 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
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.
For the marinade, combine all ingredients in a pot, bring to a boil and pour over the fish and the vegetables.
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.
The next day, arrange on plates and serve with bread or potatoes, if desired.
