Free Healthy Recipe - Baked Mackerel

Dairy free, Low carbohydrate

Mackerel is delicious, easy to prepare and relatively inexpensive. It's also an extremely good source of nutrients. Steer clear of the very large fish, as an extra precaution against ingestion of mercury.

2 tbsp pine nuts
1 bunch watercress
1 tbsp preserved lemon, (see recipe list)
1 tbsp olive oil
3 kg (5 lb) mackerel whole, cleaned

Preheat the oven to 180 degrees Celsius.
Roast the pine nuts in a dry pan until golden and set aside.

Remove and discard the thicker stalks from the watercress, then puree in a blender, adding the pine nuts and preserved lemon and finally pouring the olive oil into the mix.
Make sure the fish is completely clean, and wipe over with a paper towel or a dry tea towel. Score the skin of the fish and smear the watercress paste all over the fish, inside and out.
Wrap the fish in foil, place on a baking tray and bake in the oven for 30 minutes before removing the foil and baking for a further 15 minutes.

This tastes great served with grilled mushrooms drizzled with a dressing of shoyu and lemon juice, and some steamed Asian greens.

Makes 6 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 1 hr

Suitable for:
See also:
Balsamic Roast Mushrooms
Stir Fried Asian Greens 1
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Nutritional Information - Per Serve
Kj 1350 kj
Calories 323 kcal
Fat 16.5 g
Saturated Fat 3.4 g
Total Carbohydrate 0.3 g
Total Protein 42.9 g
Fibre 0.6 g

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