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Ингредиенты
- 8 x mackerel Fillets
- 1/2 c. white flour
- 1/2 c. cornmeal
- Â Â Canola oil for saute/fry
- Â Â Fresh basil for garnish
- 1 c. sliced sweet onion
- 2 Tbsp. minced garlic
- 1/2 c. rice vinegar or possibly cider vinegar
- 8 lrg tomatoes peeled and minced
Инструкции
- Cook onions in a stainless pan to release juices and simmer, don't brown, oil is not necessary. Add in garlic and cook for 2 min add in vinegar, turn up heat and reduce to half. Add in tomatoes and simmer for 10 min and season to taste.
- Filets should be cut in half to remove the dark line and bones which run from head of the fillet to the tail. Mix flour and cornmeal and dredge mackerel filets in the mix. Saute/fry over high heat in just sufficient oil to avoid burning the fish. Cook approximately 1 1/2 min per side. Remove fish and wipe out pan. Return fish and add in sauce. Cook in pan for 2 min more.
- Serve on a hot platter and garnish with fresh basil. Serve mackerel dish with steamed potatoes or possibly pasta.
- This recipe yields 4 to 6 servings.
- Optional: Add in 1 Tbsp. lime juice mixed with 1 tsp. warm pepper paste to the sauce.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 506g | |
| Recipe makes 4 servings | |
| Calories 334 | |
| Calories from Fat 81 | 24% |
| Total Fat 9.1g | 11% |
| Saturated Fat 2.01g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 75mg | 3% |
| Potassium 1106mg | 32% |
| Total Carbs 45.89g | 12% |
| Dietary Fiber 5.7g | 19% |
| Sugars 11.74g | 8% |
| Protein 17.15g | 27% |
