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Pan-fried Whole Mackerel

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Pan-fried Whole Mackerel
381
calories
Calories
0
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easy
Difficulty
30 min.
Preparation
Nutritions
Fat29.93 g
Saturated Fat Acids5.57 g
Protein22.46 g
Roughage2.03 g
Sugar added0 g
Calorie381
1 serving contains
Calories381
Protein/g22.46
Fat/g29.93
Saturated fatty acids/g5.57
Carbohydrates/g6.82
Added sugar/g0
Roughage/g2.03
Cholesterol/mg66
Vitamin A/mg156.98
Vitamin D/μg0
Vitamin E/mg0.68
Vitamin B₁/mg0.19
Vitamin B₂/mg0.39
Niacin/mg10.85
Vitamin B₆/mg0.52
Folate/μg21.16
Pantothenic acid/mg0.99
Biotin/μg10.2
Vitamin B₁₂/μg16.72
Vitamin C/mg25.41
Potassium/mg654.31
Calcium/mg35.56
Magnesium/mg100.11
Iron/mg1.87
Zinc/mg1.06

Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
4 tablespoons
2 cloves
garlic (sliced)
4
large tomatoes (deseeded and flesh chopped)
2 sprigs
Basil (leaves only)
1
lemon (juiced)
4
Mackerel (heads removed, scaled and gutted)
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Preparation steps

Step 1/5
Heat 2 tablespoons of the oil in a large frying pan (skillet) and gently cook the garlic until it just starts to brown.
Step 2/5
Add the tomatoes and basil, season with salt and pepper and cook for 2 minutes. Stir in about 1 teaspoon of the lemon juice then remove from the pan and keep warm.
Step 3/5
Wash the mackerel and pat dry with kitchen paper. Rub the remaining lemon juice over the fish, inside and out, and season with salt and pepper.
Step 4/5
Wipe the pan clean with kitchen paper and add the remaining oil. Heat until smoking then add the fish and fry for about 10 minutes, turning carefully from time to time, or until the fish is nicely browned and cooked through.
Step 5/5
Serve the fish with the tomatoes.

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