Baked Fillets of Mackerel with Lemon and Spices
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