Baked Fillets of Mackerel with Lemon and Spices

Baked Fillets of Mackerel with Lemon and Spices

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Servings: 4
Calories: 724

Ingredients
 

  • 4 small mackerel filleted
  • Pinch of salt and freshly ground black pepper
  • Juice of 1 lemon
  • 1 chilli pepper
  • 1/2 teaspoon coriander seeds crushed
  • Sunflower oil

Instructions

  • Wash the mackerel fillets and pat dry with kitchen paper. Place them on a board, skin side down, and season with salt, pepper and half the lemon juice.
  • Cut the chilli pepper in half lengthways, de-seed (wash your hands after this, and do not touch your eyes), then finely chop the flesh.
  • Scatter the chilli and coriander over the mackerel and lightly rub into the flesh of the fish. Leave for 30 minutes.
  • Pre heat the oven to gas mark 5, 375°F (190°C).
  • Lightly oil a baking dish. Close the fillets, as you would an open book, place in the baking dish, sprinkle with the remaining lemon juice and a little oil and dust with pepper.
  • Bake uncovered for 20 to 30 minutes until the fillets are cooked.
  • Serve immediately.
Calories: 724 kcal
Carbohydrates: 4 g
Protein: 91 g
Fat: 36g
Saturated Fat: 10 g
Cholesterol: 212 mg
Sodium: 389 mg
Potassium: 1904 mg
Fiber: 1 g
Sugar: 1 g
Vitamin A: 392 IU
Vitamin C: 40 mg
Calcium: 114 mg
Iron: 6 mg
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