Soused Mackerel with Samphire

Soused Mackerel with Samphire

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Servings: 4
Calories: 749

Ingredients
 

  • 4 medium-sized mackerel gutted
  • 1 large onion thinly sliced into rings
  • 2 bay leaves broken in half
  • 12 black peppercorns crushed
  • 5 floz white wine vinegar
  • 5 floz water
  • 1 Webbs Wonderful lettuce washed
  • 1 bunch red radishes sliced
  • Samphire spinach or other green vegetable to garnish
  • Potato salad or brown bread and lemon wedges to serve

Instructions

  • Pre heat the oven to gas mark 4, 350°F (180°C).
  • Wash the mackerel and pat dry with kitchen paper. Place them snugly in a baking dish and scatter over the onion rings, bay leaves and peppercorns.
  • Pour the wine vinegar and water over the mackerel, cover the baking dish with a lid or aluminium foil and bake for 30 to 45 minutes, depending on the thickness of the dish and the size of the fish.
  • When the fish are cooked, allow them to cool, then carefully lift them out using two spatulas so that they drain as you transfer them to a large plate.
  • Cut the head and tail off each one and lift off the top fillet. Now remove the backbone, which will come away very easily exposing the other fillet.
  • Arrange the lettuce and radishes on a platter and lay the soused mackerel, skin side up, along the centre.
  • Garnish with your chosen leaves.
Calories: 749 kcal
Carbohydrates: 7 g
Protein: 92 g
Fat: 36g
Saturated Fat: 10 g
Cholesterol: 212 mg
Sodium: 407 mg
Potassium: 2078 mg
Fiber: 2 g
Sugar: 4 g
Vitamin A: 961 IU
Vitamin C: 15 mg
Calcium: 139 mg
Iron: 6 mg
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