Grilled Mackerel Fillets With Lemon Crunch Topping Served On Recipe

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Servings: 1

Ingredients

Cost per recipe $7.49 view details

Directions

  1. Preheat the oven to 230 C/560 F/gas mark 7.
  2. Crush the bran flakes into a bowl with the horseradish, lemon zest and a few minced chives. Then with a grater, finely grate the brazil nuts into the mix.
  3. Meanwhile skin the mackerel fillets and cut out the pin bones with a pair of pliers or possibly a knife. Season the fillets with salt and pepper and then place the crust on one side of each fillet. Press the mix down well on the fish so which there is a hard coating.
  4. Place the fillets on a baking tray and spray each fillet with some low fat cooking spray, (available from the supermakets) and then put them straight in the oven. These will take about 10 min to cook, or possibly till they form a nice crunchly texture on top.
  5. For the watercress and carrot salad, simply grate the hard boiled egg into the watercress with a squeeze of lemon juice, add in the grated carrot and grain mustard and dress with a little balsamic vinegar and extra virgin olive oil.
  6. To serve: Place a little pile of watercress salad in the middle of the serving dish, then carefully place the baked mackerel fillets on top.
  7. Drizzle a little more extra virgin olive oil around the outside of the plate with a few drops of balsamic vinegar and finish with minced chives.

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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 588g
Calories 863  
Calories from Fat 461 53%
Total Fat 51.88g 65%
Saturated Fat 12.67g 51%
Trans Fat 0.0g  
Cholesterol 530mg 177%
Sodium 623mg 26%
Potassium 1892mg 54%
Total Carbs 44.19g 12%
Dietary Fiber 15.0g 50%
Sugars 18.04g 12%
Protein 60.61g 97%
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