Atlantic Mackerel

FOODISTA
8Ingredients
60Minutes
460Calories

Ingredients

US|METRIC
  • 10 mackerel fillets
  • 1/2 cup rice flour (mixed with)
  • 1/2 cup cornmeal
  • canola oil (for saute)
  • 1 cup sweet onion (sliced)
  • 2 tablespoons chopped garlic
  • 1/2 cup vinegar (rice or cider)
  • 8 tomatoes (peeled and chopped)
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    Directions

    1. Cook onions in a stainless pan to release juices and simmer, do not brown, oil is not necessary. Add garlic and cook for 2 minutes, add vinegar, turn up heat and reduce to half. Then add tomatoes and simmer for 10 minutes, puree and adjust seasonings.
    2. Fillets should be halved to cut out blood line and bones that run from head of fillet to tail.
    3. Dredge mackerel fillets in flour and cornmeal. Saute over high heat in just enough oil not to burn, 1 1/2 minutes per side. Remove fish and wipe out pan. Return fish and add sauce. Cook in pan for 2 minutes more.
    4. Serve with citrus corn relish and steamed potatoes or pasta.
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    NutritionView More

    460Calories
    Sodium15% DV350mg
    Fat15% DV10g
    Protein94% DV48g
    Carbs14% DV41g
    Fiber20% DV5g
    Calories460Calories from Fat90
    % DAILY VALUE
    Total Fat10g15%
    Saturated Fat0.5g3%
    Trans Fat
    Cholesterol115mg38%
    Sodium350mg15%
    Potassium1630mg47%
    Protein48g94%
    Calories from Fat90
    % DAILY VALUE
    Total Carbohydrate41g14%
    Dietary Fiber5g20%
    Sugars9g18%
    Vitamin A70%
    Vitamin C60%
    Calcium10%
    Iron25%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.