| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Eggs |
Sami |
A, To, Z, Of, Food |
1 |
servings |
INGREDIENTS
| 2 |
|
Mackerel fillets |
| 25 |
g |
Bran flakes; (1oz) |
| 2 |
ts |
Horseradish relish |
|
|
Grated rind of 1 lemon |
| 6 |
|
Brazil nuts |
| 1 |
bn |
Chopped chives |
| 1 |
ts |
Grain mustard |
| 1 |
bn |
Fresh watercress |
| 2 |
|
Hard boiled eggs |
| 4 |
|
Carrots; peeled and grated |
| 1 |
tb |
Ps olive oil |
| 2 |
ts |
Balsamic vinegar |
|
|
Salt and pepper |
INSTRUCTIONS
Preheat the oven to 230°C/560°F/gas mark 7.
Crush the bran flakes into a bowl with the horseradish, lemon zest and a
few chopped chives. Then with a grater, finely grate the brazil nuts into
the mixture.
Meanwhile skin the mackerel fillets and cut out the pin bones with a pair
of pliers or a knife. Season the fillets with salt and pepper and then
place the crust on one side of each fillet. Press the mixture down well on
the fish so that there is a firm coating.
Place the fillets on a baking tray and spray each fillet with some low fat
cooking spray, (available from the supermakets) and then put them straight
in the oven. These will take about 10 minutes to cook, or until they form a
nice crunchly texture on top.
For the watercress and carrot salad, simply grate the hard boiled egg into
the watercress with a squeeze of lemon juice, add the grated carrot and
grain mustard and dress with a little balsamic vinegar and olive oil.
To serve: Place a little pile of watercress salad in the middle of the
serving dish, then carefully place the baked mackerel fillets on top.
Drizzle a little more olive oil around the outside of the plate with a few
drops of balsamic vinegar and finish with chopped chives.
Converted by MC_Buster.
Per serving: 6029 Calories (kcal); 564g Total Fat; (79% calories from fat);
199g Protein; 138g Carbohydrate; 196mg Cholesterol; 716mg Sodium Food
Exchanges: 7 1/2 Grain(Starch); 24 Lean Meat; 6 Vegetable; 0 Fruit; 102 1/2
Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.
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