Citrus and Wine Poached Mackerel
|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.
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