Baked Stuffed Mackerel

Baked Stuffed Mackerel

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Mackerel should be eaten the day it is caught, so this is a recipe for people living near the sea.
Servings: 4
Calories: 871

Ingredients
 

  • 2 oz polyunsaturated margarine
  • 1 small onion finely chopped
  • 1 tbsp medium oatmeal
  • 2 oz fresh wholemeal breadcrumbs
  • 1 1/2 tsps chopped fresh lemon thyme
  • 1 1/2 tsps chopped fresh parsley
  • Freshly ground sea salt and black pepper
  • 3 tbsps hot water if required
  • 4 mackerel cleaned and washed thoroughly

Instructions

  • In a large frying pan, melt the margarine. Fry the chopped onion in the margarine until it is soft, but not coloured.
  • Add the oatmeal, breadcrumbs, herbs and seasoning to the fried onion, and mix well to form a firm stuffing, adding a little hot water to bind, if necessary.
  • Fill the cavities of the fish with the stuffing and wrap each one separately in well-greased aluminium foil.
  • Place each fish parcel in a roasting pan, or on a baking sheet, and cook in a preheated oven, 190°C (375°F) Gas Mark 5, for half an hour.
Calories: 871 kcal
Carbohydrates: 15 g
Protein: 92 g
Fat: 47g
Saturated Fat: 13 g
Cholesterol: 212 mg
Sodium: 598 mg
Potassium: 1880 mg
Fiber: 2 g
Sugar: 2 g
Vitamin A: 825 IU
Vitamin C: 15 mg
Calcium: 118 mg
Iron: 6 mg
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