BAKED MACKEREL WITH A HERB CRUST
Cholesterol: Food, Facts and Recipes
by Juliette Kellow & Sara Lewis
If you are one of the many people who don't eat mackerel because of the bones, this recipe is for you. These fillets are topped with a tangy lemon and chive ciabatta crust and served with baby new potatoes tossed in a wholegrain mustard dressing.
Preparation time: 25 minutes
Cooking time: 15 minutes
Serves 4
Ingredients
• 1 lb baby new potatoes, halved
• 2 large whole mackerel, each cut into 2 fillets
• 1 oz ciabatta or farmhouse white bread
• grated zest and juice of 1/2 lemon
• 2 tablespoons chopped chives
• 2 teaspoons olive oil
• 2/3 cup lowfat plain yogurt
• 2 teaspoons wholegrain mustard
• 1 teaspoon honey
• 1 1/2 cup mixed gourmet
• salad leaves
• pepper
Directions
1. Put the potatoes in a saucepan of boiling water and cook for 15 minutes or until tender.
2. Line a large baking sheet with nonstick parchment paper. Rinse the fish fillets with cold water, drain them well and put them, skin side down, on the paper.
3. Tear the bread into small pieces or briefly blend in a food processor or blender to make coarse crumbs. Mix with the lemon zest and juice, chives, and a little pepper. Spoon over the top of the fish fillets, then drizzle with the oil.
4. Bake in a preheated oven, 425°F, for 10 minutes or until the fish flakes easily when pressed with a knife and the crumb mixture is golden and crisp.
5. Meanwhile, mix the yogurt, mustard, honey, and a little pepper together in a salad bowl. Drain the potatoes and add them to the dressing.Toss together, then add the salad leaves, mix gently and spoon onto serving plates. Add the mackerel and serve immediately.
Nutritional Tip: Although mackerel is high in fat, it is in the form of omega-3, an essential fatty acid thought to help protect against heart and circulation problems.
Nutritional values
Kcals 571; fat 33.5 g; saturates 7 g; sugars 6.2 g; salt 0.6 g; fiber
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