MUSTARD BROIL MACKEREL
This is very yummy and haws a great flavour. I tend to use dijon mustard just to give it an extra boost. Also, I find fresh lemon juice has the best flavor. If you do not have mackerel, you can use any white fish in it's place.
Provided by Alia55
Categories Very Low Carbs
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Bone and fillet fish.
- Rinse under cold water and pat dry.
- Place fillets, skin side down on a greased broiler pan.
- Combine 1 tbsp melted butter, parsley, salt and pepper and brush fish well.
- Broil 2 to 3 inches from heat about 5 minutes. Do not turn.
- Mix remaining butter with mustard, dill and lemon juice.
- Pour over fillets and broil for 5 minutes longer or until fish flakes easily with a fork.
- Serve garnished with lemon slices.
Nutrition Facts : Calories 523.5, Fat 37.4, SaturatedFat 11.1, Cholesterol 174, Sodium 841.8, Carbohydrate 3.4, Fiber 1.4, Sugar 0.1, Protein 42.7
BROILED SPANISH MACKEREL
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Lightly grease a baking dish.
- Rub both sides of each mackerel fillet with olive oil and place with the skin side down into the prepared baking dish. Season each fillet with the paprika, salt, and pepper. Top each fillet with two lemon slices.
- Bake the fillets under the broiler until the fish just begins to flake, 5 to 7 minutes. Serve immediately.
Nutrition Facts : Calories 259.3 calories, Carbohydrate 3 g, Cholesterol 49.8 mg, Fat 20.9 g, Fiber 1.3 g, Protein 16.2 g, SaturatedFat 4 g, Sodium 56.1 mg
JAPANESE BROILED MACKEREL
Japanese marinade sauce gives a lovely taste and texture to broiled mackerel. Yellow tail, tuna or salmon are also good for this recipe. Easy, exotic!
Provided by Jana Marko
Categories World Cuisine Recipes Asian Japanese
Time 28m
Yield 4
Number Of Ingredients 5
Steps:
- Rinse fillets, and pat dry with paper towels. In a medium bowl, mix together the soy sauce, mirin, sugar and fresh ginger. Place fillets into the marinade, and let stand for at least 20 minutes.
- Preheat your ovens broiler, or an outdoor grill for high heat. Broil the fillets, basting occasionally, until the fish flakes easily with a fork, about 5 to 8 minutes. Serve with a lemon slice or long white radish slice as a garnish.
Nutrition Facts : Calories 234.2 calories, Carbohydrate 9.2 g, Cholesterol 53.4 mg, Fat 9 g, Fiber 0.1 g, Protein 23.9 g, SaturatedFat 2.6 g, Sodium 999.7 mg, Sugar 8.1 g
CRISP MACKEREL SALAD WITH GRAINY MUSTARD VINAIGRETTE
Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.
Yield serves 4
Number Of Ingredients 11
Steps:
- Heat broiler with rack 4 inches from heat source. Place mackerel in a nonreactive (glass or ceramic) baking dish. Pour lemon juice over fish, and let stand 10 minutes, turning once or twice.
- Meanwhile, whisk together vinegar, shallot, mustard, garlic, and 1/4 teaspoon salt; season with pepper. Let stand 10 minutes. Gradually add oil, whisking until emulsified. Whisk in tarragon and chives.
- Remove mackerel from lemon juice (discard juice), and pat dry with paper towels. Score skin a few times with a sharp knife. Sprinkle with 1/4 teaspoon salt and season with pepper.
- Lightly brush a broiler pan or rimmed baking sheet with oil. Arrange mackerel, skin side up, on pan. Broil until fish is cooked through and skin is crisp and browned, 3 to 4 minutes.
- Toss watercress with 1 tablespoon vin aigrette. Divide watercress among four plates; top each with a fish fillet, and drizzle with remaining vinaigrette, dividing evenly.
- (Per Serving)
- Calories: 338
- Saturated Fat: 5.2g
- Unsaturated Fat: 19g
- Cholesterol: 79.4mg
- Carbohydrates: 2.2g
- Protein: 22g
- Sodium: 405mg
- Fiber: .3g
BAKED MACKEREL IN MUSTARD-SCALLION SAUCE
Provided by Florence Fabricant
Categories main course
Time 1h
Yield 2 servings
Number Of Ingredients 8
Steps:
- Score the mackerel on both sides, making two or three large X's one-half-inch deep with a small sharp knife. Squeeze the half lemon over the fish.
- Combine and stir the remaining ingredients. Coat the mackerel with this mixture and allow to marinate one-half hour. Turn once during the marinating so the cuts in the fish are well coated with the sauce.
- Preheat oven to 375 degrees.
- Place mackerel in a small buttered oval baking dish and bake until the fish is opaque. Serve at once.
BROILED MACKEREL WITH ONION AND PICKLE BUTTER
Steps:
- Preheat broiler. Oil a large shallow baking pan.
- Stir together onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
- Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
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