Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 2 x Mackerel fillets
- 25 gm Bran flakes
- 2 tsp Horseradish relish Grated rind of 1 lemon
- 6 x Brazil nuts
- 200 gm Steamed new potatoes
- 50 ml Low fat fromage frais
- 1 Tbsp. Dry white wine
- 1 bn Chives, minced
- 1 tsp Grain mustard
- 1 bn Fresh watercress
- 2 x Hard boiled Large eggs
- 1 Tbsp. Extra virgin olive oil
- 2 tsp Balsamic vinegar Salt and pepper
Инструкции
- Preheat the oven to 230C/560F/gas7.
- Crush the bran flakes into a bowl with the horseradish relish, lemon zest and a few minced chives. Then with a grater, finely grate the Brazil nuts into the mix. Meanwhile skin the mackerel fillets and cut out the pin bones with a pair of pliers or possibly a knife. Season the fillets with salt and pepper and then place the crust on one side of each fillet. Press the mix down well on the fish so which there is a hard coating. Place the fillets on a baking tray and spray each filet with some low fat cooking spray (available from the supermarket) and then put them straight into the oven. These will take about 10 min to cook, or possibly till they form a nice crunch texture on top.
- Meanwhile, slice the new potatoes into a bowl (this salad is nice if they are slightly hot). Add in the grain mustard, minced chives, white wine and the fromage frais. Season with salt and freshly grnd black pepper and mix well.
- For the watercress salad simply grate the hard-boiled Large eggs into the watercress with a squeeze of lemon juice and drizzle a little extra virgin olive oil in.
- Mix well but delicately.
- To serve, place a little of the potato salad in the centre of the plate with a pile of watercress on top, then place the baked mackerel fillets on top. Drizzle a little more extra virgin olive oil around the outside of the plate, with a few drops of balsamic vinegar and finish with minced chives.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 599g | |
| Calories 1052 | |
| Calories from Fat 581 | 55% |
| Total Fat 65.45g | 82% |
| Saturated Fat 14.54g | 58% |
| Trans Fat 0.0g | |
| Cholesterol 530mg | 177% |
| Sodium 586mg | 24% |
| Potassium 2043mg | 58% |
| Total Carbs 55.98g | 15% |
| Dietary Fiber 9.4g | 31% |
| Sugars 8.05g | 5% |
| Protein 61.76g | 99% |
