Fried Mackerel In A Spicy Sauce Food
PAN-FRIED MACKEREL WITH ORANGE SALSA
Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce
Provided by Sara Buenfeld
Categories Dinner, Main course
Time 21m
Number Of Ingredients 8
Steps:
- Rub the fillets on both sides with the paprika and a little salt, then set aside. Mix the orange segments with the shallot, olives, parsley and a good grinding of black pepper.
- Heat the oil in a large frying pan and fry the mackerel on both sides for 2-3 mins. Serve with the salsa and some new potatoes and green beans, if you like.
Nutrition Facts : Calories 466 calories, Fat 34 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 10 grams carbohydrates, Sugar 10 grams sugar, Fiber 3 grams fiber, Protein 30 grams protein, Sodium 1.3 milligram of sodium
INDONESIAN FRIED RICE WITH MACKEREL
On the table in just 20 minutes and cheap to make too, this one-pan supper will satisfy everyone
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 20m
Number Of Ingredients 10
Steps:
- Heat the oil in a large frying pan or wok. Tip in the eggs and swirl to coat the base of the pan. Cook for 1 min, then flip and cook the other side until set. Remove and roughly chop into ribbons.
- Add the curry paste and sugar and fry for 1 min. Tip in the rice and stir to coat in the paste, then add the spring onions and peas. Stir-fry for 2-3 mins until everything is really hot. Add the soy sauce, then gently toss through the omelette ribbons and mackerel.
- Divide between 4 bowls and garnish with the cucumber. Serve with extra soy sauce, if you like.
Nutrition Facts : Calories 760 calories, Fat 44 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 61 grams carbohydrates, Sugar 4 grams sugar, Fiber 4 grams fiber, Protein 34 grams protein, Sodium 5.66 milligram of sodium
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