Zesty Mackerel with Madeira

Zesty Mackerel with Madeira

Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 2
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Ingredients


4 fillet Mackerel
2 tsp Capers, canned
0 from 1 lemon Lemon juice
50 ml Madeira, wine
2 tsp Margarine
1 tbsp Olive oil
1 tbsp Parsley, fresh (chopped)

Instructions


Heat the Madeira (wine from Madeira) in a small saucepan and cook until it has reduced by half.

In a separate pan, heat the lemon juice and water. Melt half of the cold margarine into the lemon juice until it reaches a creamy consistency and season with sea salt and ground white pepper. Set aside, keeping it warm.

Scatter the flour over a plate or clean surface and put the mackerel fillets in the flour. Pat off any excess flour.

Heat the olive oil in a clean pan and fry the mackerel fillets for a couple of minutes on each side. Remove them from the pan.

Melt the remainder of the margarine in the pan used to fry the mackerel and add the capers.
Leave for a minute to heat through.

To serve, spoon the buttery lemon juice and capers over the fish, trickle the reduced Madeira over, and sprinkle the chopped parsley on top.

Nutrition Facts

Per Portion

Calories 598  
Calories from fat 385  
Calories from saturated fat 82  
Total Fat 43  g
Saturated Fat 9.1  g
Trans Fat 0.3  g
Polyunsaturated Fat 9.7  g
Monounsaturated Fat 19.3  g
Cholesterol 161  mg
Sodium 326  mg
Potassium 736  mg
Total Carbohydrate 3.7  g
Dietary Fiber 0.2  g
Sugars 2.0  g
Protein 43  g

Dietary servings

Per Portion


Meat 2.6

Energy sources


Pygal 4% 390.401034277 91.4821043149 2% 406.105631879 95.4905870821 64% 426.985872877 222.492523427 29% 321.658472454 119.072571772 64% 29% Alcohol Carbohydrates Fat Protein

Notes:

A simple high protein and heart-healthy omega-3 dish, infused with a hint of lemon.
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