Sweet and sour mackerel

sweet and sour mackarel

Sweet and sour mackerel

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Mackerel in a marinade of grated onion, carrot, white wine, and soy sauce. Garnish it with blanched almonds and lemon slices.
Servings: 4
Calories: 786
Prep Time 20 mins
Cook Time 30 mins

Ingredients
 

  • 4 mackerel

for the marinade

  • 1 small onion coarsely grated
  • 1 carrot coarsely grated
  • 2 tablespoons white wine vinegar or lemon juice
  • 1 tablespoon brown sugar
  • 1 tablespoon soy sauce
  • salt and pepper

for the garnish

  • 1 oz blanched almonds cut in shreds
  • lemon slices

Instructions

  • Remove the heads and intestines from the mackerel and clean them well. Mix the vegetables with the other ingredients for the marinade and pour into a large dish. Place the mackerel in the mixture and leave for 1 hour, turning once or twice.
  • Lift the fish from the marinade; reserve this. Put the mackerel into an ovenproof dish and bake, uncovered, in the oven for 10 minutes.
  • Pour the marinade over the fish, cover the dish and bake for a further 20 minutes. The vegetables should be slightly firm. Sprinkle the almonds over the fish just before serving. Garnish with lemon slices.
  • Budget-conscious cooks know that mackerel is both nutritious and much less expensive than some other fish. Ask your fishmonger to show you how to remove the intestines from the mackerel and clean them thoroughly.

Notes

Oven temperature: 190°F, 375 °F, gas 5,
Calories: 786 kcal
Carbohydrates: 9 g
Protein: 93 g
Fat: 39g
Saturated Fat: 10 g
Trans Fat: 1 g
Cholesterol: 212 mg
Sodium: 652 mg
Potassium: 1984 mg
Fiber: 2 g
Sugar: 5 g
Vitamin A: 2828 IU
Vitamin C: 15 mg
Calcium: 135 mg
Iron: 6 mg
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