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Pan-fried Whole Mackerel

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Pan-fried Whole Mackerel
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
381
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie381 kcal(18 %)
Protein22.46 g(23 %)
Fat29.93 g(26 %)
Carbohydrates6.82 g(5 %)
Sugar added0 g(0 %)
Roughage2.03 g(7 %)
Vitamin A156.98 mg(19,623 %)
Vitamin D0 μg(0 %)
Vitamin E0.68 mg(6 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.39 mg(35 %)
Niacin10.85 mg(90 %)
Vitamin B₆0.52 mg(43 %)
Folate21.16 μg(7 %)
Pantothenic acid0.99 mg(17 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂16.72 μg(557 %)
Vitamin C25.41 mg(27 %)
Potassium654.31 mg(16 %)
Calcium35.56 mg(4 %)
Magnesium100.11 mg(33 %)
Iron1.87 mg(12 %)
Zinc1.06 mg(15 %)
Saturated fatty acids5.57 g
Cholesterol66 mg
Recipe author: EAT SMARTER
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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

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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