Madras Fish Bake
|Butter||1⁄2 Ounce (15 Gram)|
|Frozen spinach||8 Ounce, thawed (1 Packet, 227 Gram)|
|Mackerel||4 Small, gutted and cleaned|
|Canned madras classic curry sauce||13 1⁄2 Ounce (383 Gram / 1 Can, Homepride)|
|Lime||1 (For Garnish)|
|Coriander sprigs||3 (Chinese Parsley, For Garnish)|
Melt the butter in a pan.
Add the spinach and cook for 2 to 3 minutes, stirring until it has softened.
Season well, then remove from the heat.
Divide the spinach mixture equally between the fish, pushing it well inside the mackerel.
Place in a shallow ovenproof dish and score the mackerel at 2.5 cm/1 inch intervals.
Pour over the Madras Classic Curry Sauce.
Cover and bake in the oven for 1 to 1 1/4 hours, until the fish are cooked.
Cut the lime quarters.
Transfer the fish from the oven to a serving platter.
Serve, garnished with lime and coriander.
Calories 572 Calories from Fat 352
% Daily Value*
Total Fat 39 g60.1%
Saturated Fat 8.3 g41.5%
Trans Fat 0 g
Cholesterol 162.3 mg54.1%
Sodium 1283.1 mg53.5%
Total Carbohydrates 8 g2.8%
Dietary Fiber 4.4 g17.4%
Sugars 2 g
Protein 45 g89.9%
Vitamin A 76% Vitamin C 6.1%
Calcium 6.6% Iron 23.7%
*Based on a 2000 Calorie diet