Broiled mackerel with quinoa
1279
The fish is cooked in the oven on broil. In less than 30 min, your food will be ready. You can eat it with almost anything (rice, quinoa, potatoes, salads).
4
For the fish::
4 whole fish -mackerel ( gutted and cleaned )
5 lemon grass ( stalks )
1 ginger root peeled ( 1 thump size )
clove(s) garlic ( peeled )
handful coriander ( chopped )
2 each limes ( zest and juice )
1 shallot ( chopped )
1/3 cup olive oil
1 tablespoon salt
For sauce::
2 tablespoons wine vinegar
1/3 cup olive oil
1 tsp mustard
1/2 tsp. pepper
1/2 tsp salt
4 whole fish -mackerel ( gutted and cleaned )
5 lemon grass ( stalks )
1 ginger root peeled ( 1 thump size )
clove(s) garlic ( peeled )
handful coriander ( chopped )
2 each limes ( zest and juice )
1 shallot ( chopped )
1/3 cup olive oil
1 tablespoon salt
For sauce::
2 tablespoons wine vinegar
1/3 cup olive oil
1 tsp mustard
1/2 tsp. pepper
1/2 tsp salt
- 1.Make four small cuts on each side of your fish.
- 2.Put all of your seasonings in a food processor and chop them.
- 3.Insert the mixture in your fishes bellies and small...
See the full directions on my site
Nutritions
Calories
396
Sodium
2083mg
86% DV
Fat
34g
52% DV
Protein
2g
4% DV
Carbs
23g
7% DV
Fiber
1g
6% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat5g25%
Polysaturated Fat3g23%
Monosaturated Fat25g159%
Cholesterol1mg0%
Sodium2083mg86%
Potassium630mg18%
Protein2g4%
% DAILY VALUE*
Total Carbohydrate
Fiber1g6%
Sugar1.0g2%
Vitamin A13IU0%
Vitamin B60.54mg27%
Vitamin C5mg9%
Calcium60mg6%
Iron7mg39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
