SPICY MACKEREL BROIL

Spicy Mackerel Broil image

I often cook mackerel for dinner because they contain plenty of Omega 3 in their fat which reduces LDL Cholesterol. Autumn is the best season of mackerel. They become so tender and juicy. Why don't we try?

Provided by Nohoko

Time 40m

Yield 2 serving(s)

Number Of Ingredients 10

Ingredients

1/2 lb mackerel fillet, cut into two pieces
1 tablespoon white wine
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 teaspoon soy sauce
2 teaspoons curry powder
1/4 cup breadcrumbs
1 garlic clove, minced
1/2 tablespoon dried parsley
2 tablespoons extra virgin olive oil

Steps:

Preheat the oven at 400°F.
Sprinkle white wine over the mackerel and leave it 5 minutes.
Sprinkle salt, pepper, soy sauce and curry power over the mackerel, and massage to season well. Leave it 15 minutes more.
Mix bread crumbs, garlic and dried parsley.
Spread 1 tablespoon of extra virgin olive oil in a bake pan and put half of mixed breadcrumbs in it.
Place the fish, skin-side down, on the mixed breadcrumbs and cover with the rest of the mixed breadcrumbs.
Sprinkle another table spoon of extra virgin olive oil over it.
Broil in the preheated oven for 20 minutes.

Nutrition Facts : Calories 423.9, Fat 30.3, SaturatedFat 5.8, Cholesterol 79.4, Sodium 953.5, Carbohydrate 12.2, Fiber 1.6, Sugar 1.1, Protein 23.7

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