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Spanish mackerel
This dish makes a good main meal, served with mixed vegetables; or a lighter meal when served with crusty bread.
What you need
- 6 tsp olive oil
- 2 cloves garlic, peeled and crushed
- 1 large onion, peeled and finely chopped
- 4 tomatoes, skinned and sliced
- 1 green pepper, quartered, de-seeded and sliced
- 1 yellow pepper, quartered, de-seeded and sliced
- 4 large mackerel, heads removed and boned
- seasoning
Method
Preheat oven to 190°C.
Heat the oil, add the garlic and onion. Fry gently for 5 to 6 min. Add the tomatoes and pepper slices and cook for 5 min.
Fill the inside of each mackerel with the mixture. If there is any left over, place this under the fish. Season the fish.
Bake for 30 min. If you like a fairly crisp skin, do not cover the dish; if you prefer a softer and moister skin then cover with foil or a lid.
Serve immediately.
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Preparation 15 minutes Cook 45 minutes Total 1 hour -
Energy 349 kcal/serving Fat 6.26 g/serving Carbohydrates 52.10 g/serving Glycaemic Index 4 Glycaemic Load 0.63 
Serving suggestion
Garnish with lemon slices and chervil.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1462 | 397 | 10475 | 8350 |
| Energy (kcal) | 349 | 94.9 | 2500 | 2000 |
| Protein (g) | 23.1 | 6.29 | ||
| Carbohydrate (g) | 13.5 | 3.67 | 345 | 275 |
| Fat (g) | 23.0 | 6.26 | 95 | 70 |
| Fat (saturated) (g) | 4.66 | 1.27 | ||
| Fibre (g) | 2.95 | 0.80 | ||
| Sodium (mg) | 118 | 32.3 | ||
| Salt (equivalent) (g) | 0.30 | 0.08 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 187 | 51.0 | 800 |
| Vitamin B-12 (µg) | 9.76 | 2.65 | 1 |
| Vitamin B-6 (mg) | 0.73 | 0.20 | 2 |
| Vitamin C (mg) | 107 | 29.3 | 60 |
| Vitamin D (µg) | 537 | 146 | 266 |
| Vitamin E (mg) | 3.38 | 0.92 | 10 |
| Zinc (mg) | 1.00 | 0.27 | 15 |
| Calcium (mg) | 33.7 | 9.16 | 800 |
| Folate (mcg) | 43.9 | 11.9 | 200 |
| Iron (mg) | 2.96 | 0.80 | 14 |
| Magnesium (mg) | 112 | 30.6 | 300 |
| Niacin (mg) | 11.7 | 3.18 | 18 |
| Pantothenic acid (mg) | 1.50 | 0.41 | 6 |
| Riboflavin (mg) | 0.45 | 0.12 | 1.6 |
| Phosphorous (mg) | 305 | 83.0 | 800 |
| Thiamin (mg) | 0.34 | 0.09 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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