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Ингредиенты
- 50 gm Plain flour, seasoned with cracked black pepper Juice and grated rind of 1 lemon
- 4 Tbsp. Very roughly minced fresh coriander
- 4 Tbsp. Extra virgin olive oil, for shallow frying
- 4 x 175 g mackerel fillets Maldon sea salt Fragrant orange rice and garlic dahl, (see recipes), to serve
Инструкции
- 1 Place the flour on a plate with the lemon rind and coriander and mix well to combine. Heat the oil in a large frying pan. Squeeze the lemon juice over the mackerel fillets, dust in the flour and shake off any excess.
- 2 Fry the mackerel fillets in the pan, flesh-side down for 2-3 min. Turn over and cook skin-side down for 2-3 min. Season with salt and serve at once with the rice and dahl if liked.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 206g | |
| Recipe makes 4 servings | |
| Calories 538 | |
| Calories from Fat 347 | 64% |
| Total Fat 38.82g | 49% |
| Saturated Fat 7.64g | 31% |
| Trans Fat 0.0g | |
| Cholesterol 123mg | 41% |
| Sodium 160mg | 7% |
| Potassium 626mg | 18% |
| Total Carbs 12.29g | 3% |
| Dietary Fiber 2.4g | 8% |
| Sugars 0.03g | 0% |
| Protein 34.46g | 55% |
