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| General Category : Main Course |
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| Food Group : Fish |
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| Preparation Method : Broil |
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| Mackerel is a delicious, inexpensive and widely available fish that is an especially good source of omega-3 fatty acids. It's most often sold whole; ask your fishmonger to fillet it or try it yourself per our instructions – it really is one of the easiest fish to fillet. |
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Ingredients
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2 fresh mackerel (each about 1-1/4 lb/625 g) |
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2 tbsp (30 mL) minced green onions |
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2 tbsp (30 mL) minced fresh parsley |
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1 tsp (5 mL) smoked or sweet paprika |
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1 lemon, cut in wedges |
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Extra-virgin olive oil, salt and pepper |
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Preparation
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On cutting board, holding each mackerel by head and starting at front fin with knife, slice along backbone from head to tail, then ease knife along rib bones to cavity to make 1 fillet on each side. Discard head and bones.
In bowl, stir together onions, parsley, 4 tsp (20 mL) oil, paprika and 1/4 tsp (1 mL) each salt and pepper. Place fillets, skin side down, on greased broiler pan; spread onion mixture over fillets. Broil until fish flakes easily when tested, 4 to 6 minutes. Serve with lemon wedges.
Makes 4 servings.
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Nutritional information
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| Per serving: about 379 cal, 31 g pro, 27 g total fat (6 g sat. fat), 2 g carb, 0 g fibre, 95 mg chol, 251 mg sodium. % RDI: 2% calcium, 17% iron, 11% vit A, 15% vit C, 4% folate. |
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Source
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Homemakers Magazine: September 2005
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