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Ингредиенты
- 4 Tbsp. Honey
- 3 Tbsp. Red wine vinegar
- 2 Tbsp. Dark soy sauce
- 8 x Fresh mackerel fillets Flour for coating Vegetable oil
- 3 Tbsp. Sesame seeds Freshly cooked pasta, to serve
- 1 Tbsp. Fresh mint, minced
- 1 Tbsp. Fresh basil, minced
- 1 Tbsp. Fresh coriander, minced
- 2 Tbsp. Fresh flat leaf parsley, minced
- 1/2 tsp Fresh warm green chilli pepper, minced
- 1 x Garlic clove
- 200 ml Extra virgin olive oil
- 4 Tbsp. Plain lowfat yoghurt Salt
Инструкции
- Put the honey, vinegar and soy sauce in a small pan and boil to reduce by two-thirds. Set aside.
- Combine all the sauce ingredients in a blender and blend till smooth.
- Season with salt only.
- Preheat the grill (broiler).
- Dust the skin of the fish fillets with flour. Heat a film of vegetable oil in a frying pan and quickly fry the fish, on the skin side only, till golden brown.
- Transfer the fish to a metal dish or possibly tray, placing it skin side up.
- Spoon the honey mix over the skin and sprinkle with sesame seeds.
- Place under the grill and cook till nicely coloured.
- Serve 2 fillets on each warmed plate with fresh pasta. Spoon the sauce over the pasta and serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 320g | |
| Recipe makes 4 servings | |
| Calories 977 | |
| Calories from Fat 717 | 73% |
| Total Fat 80.69g | 101% |
| Saturated Fat 14.17g | 57% |
| Trans Fat 0.0g | |
| Cholesterol 157mg | 52% |
| Sodium 661mg | 28% |
| Potassium 791mg | 23% |
| Total Carbs 19.74g | 5% |
| Dietary Fiber 1.5g | 5% |
| Sugars 17.43g | 12% |
| Protein 43.75g | 70% |
