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Ингредиенты
- 2 x Mackerel fillets
- 25 gm Bran flakes, (1oz)
- 2 tsp Horseradish relish Grated rind of 1 lemon
- 6 x Brazil nuts
- 1 bn Minced chives
- 1 tsp Grain mustard
- 1 bn Fresh watercress
- 2 x Hard boiled Large eggs
- 4 x Carrots, peeled and grated
- 1 Tbsp. Ps extra virgin olive oil
- 2 tsp Balsamic vinegar Salt and pepper
Инструкции
- Preheat the oven to 230 C/560 F/gas mark 7.
- Crush the bran flakes into a bowl with the horseradish, 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 fillet with some low fat cooking spray, (available from the supermakets) and then put them straight in the oven. These will take about 10 min to cook, or possibly till they form a nice crunchly texture on top.
- For the watercress and carrot salad, simply grate the hard boiled egg into the watercress with a squeeze of lemon juice, add in the grated carrot and grain mustard and dress with a little balsamic vinegar and extra virgin olive oil.
- To serve: Place a little pile of watercress salad in the middle of the serving dish, then carefully 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.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 588g | |
| Calories 863 | |
| Calories from Fat 461 | 53% |
| Total Fat 51.88g | 65% |
| Saturated Fat 12.67g | 51% |
| Trans Fat 0.0g | |
| Cholesterol 530mg | 177% |
| Sodium 623mg | 26% |
| Potassium 1892mg | 54% |
| Total Carbs 44.19g | 12% |
| Dietary Fiber 15.0g | 50% |
| Sugars 18.04g | 12% |
| Protein 60.61g | 97% |
