Tag Archives: Mackerel

Pan fried mackerel with chili and lime drizzle

 

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Make the drizzle

Olive oil

Vinegar

Salt and black pepper

Chili flakes

Lemon juice

Season the fillet with salt and black pepper.

In a hot pan brushed with oil fry thefish with skin side down.

When the skin is crispy and the bottom side is opaque in color, place the pan under your grill for a few minutes.

When it is cooked, take the pan out if the grill and let it leave a little.

In the meantime prepare your plates.

Drizzle the fish with the mixture and serve.

Enjoy!

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Grilled mackerel with savoury garam masala spinach

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This is a lunch or dinner for one person.

A typical mackerel fillet is 90 g. Two fillets contains 34 g protein and good fats.

It is ideal  lunch for those who count calories, proteins, carbs and fats. Now I prepared this with a savoury garam masala spinach purée.

Ingredients

2 fillets of mackerel

For the spinach

2 tbsp olive oil

1/2 tsp cumin (whole)

2 tbsp chopped onion

1 tsp garlic or ginger-garlic purée if you like the flavour of garlic

1 cup spinach purée

1 tsp vegetable buillion powder

1/2 tsp garam masala

1/2 tsp chili powder

1/2 tsp salt

2 tbsp tomato purée

Method

For the grilled fish. Marinate the fish in lemon juice. The fish is rich in oil, so you don’t need oil in your marinade.

Season the fillets with salt and black pepper. In a hot pan, the bottom of which you brush with a little oil fry the fish with its skin down until it is crispy. Place under a hot grill and cook until it gets a little colour. It takes 3 1/2 minutes.

In microwave it takes 2 minutes to cook the fish.

For the spinach

Sauté the cumin seeds and onion on 2 tbsp oil. Add the spinach puree. Season with species and cook on medium heat for a few minutes. Add the tomato purée and cook for a minute or so. Season as you like.

Serve the fish fillets finished off with a squeeze of lemon and the spinach purée with a glass of Gewürztraminer.

Enjoy!

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