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Citrus and Wine Poached Mackerel

Diabetic.Foodie's picture
  Red pepper 1 , finely diced
  Green onions 2 , sliced
  Fresh ginger piece 3⁄4 Inch, thinly sliced
  Extra virgin olive oil 1 Teaspoon
  Grated orange rind 1 Teaspoon
  Dry white wine 1⁄2 Cup (8 tbs)
  Orange juice 1⁄3 Cup (5.33 tbs)
  Lemon juice 2 Tablespoon
  Reduced salt soy sauce 1 Teaspoon
  Mackerel fillets 20 Ounce (4 Pieces, 5 Ounce / 150 Gram Each)
  Chopped fresh coriander 2 Tablespoon
  Freshly ground black pepper To Taste

1. Place red pepper, green onions, ginger and oil in a large deep nonstick frying pan over a medium heat. Cook, stirring, for 1-2 minutes or until red pepper is soft. Stir in orange rind, wine, orange and lemon juices and soy sauce. Bring to the boil.
2. Reduce heat. Add fish in a single layer. Cover. Cook for 5 minutes or until fish just starts to flake when tested with a fork. Using a slotted spoon, remove fish from cooking liquid and place on a plate. Cover with aluminum foil. Keep warm in a low oven.
3. Add coriander and black pepper to taste to liquid in pan. Bring to the boil. Boil rapidly until mixture reduces to a sauce consistency.
4. Serve fish with sauce and steamed green vegetables of your choice or a tossed green salad.

Recipe Summary

Difficulty Level: 
Side Dish
Preparation Time: 
10 Minutes
Cook Time: 
15 Minutes
Ready In: 
25 Minutes

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Average: 4.1 (19 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1620 Calories from Fat 956

% Daily Value*

Total Fat 106 g163.3%

Saturated Fat 23.7 g118.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 421.3 mg17.6%

Total Carbohydrates 27 g9.1%

Dietary Fiber 5.5 g22%

Sugars 15 g

Protein 119 g238.5%

Vitamin A 142.8% Vitamin C 404.5%

Calcium 7.9% Iron 13.8%

*Based on a 2000 Calorie diet

Citrus And Wine Poached Mackerel Recipe