Spicy Mackerel Broil Recette

Autumn's bounty! This Spicy Mackerel Broil recipe delivers juicy, tender mackerel packed with omega-3s to lower LDL cholesterol. Enjoy the rich flavors of curry and garlic, perfectly crisped with breadcrumbs in a quick and easy 40-minute broil. A healthy and delicious weeknight dinner!

Préparation 20 min
Cuisson 40 min
Calories 423.9 kcal
Protéines 47g
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Spicy Mackerel Broil 61

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Équipe éditoriale cuisine de Forktionary

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Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Spicy Mackerel Broil

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Comment préparer Spicy Mackerel Broil

  1. Preheat oven to 400°F (200°C).
  2. Place mackerel fillets in a baking dish. Drizzle with 2 tablespoons of white wine and let stand for 5 minutes.
  3. Sprinkle mackerel with 1 teaspoon salt, ½ teaspoon black pepper, 1 tablespoon soy sauce, and 1 tablespoon curry powder. Gently massage the seasoning into the fish.
  4. Let the mackerel marinate for an additional 15 minutes.
  5. In a bowl, combine ½ cup breadcrumbs, 1 clove minced garlic, and 1 tablespoon dried parsley.
  6. Spread 1 tablespoon of extra virgin olive oil in the baking dish. Sprinkle half of the breadcrumb mixture evenly over the bottom.
  7. Place the mackerel fillets, skin-side down, onto the breadcrumb layer. Top with the remaining breadcrumb mixture.
  8. Drizzle another tablespoon of extra virgin olive oil over the breadcrumbs.
  9. Broil in the preheated oven for 20 minutes, or until the mackerel is cooked through and the breadcrumbs are golden brown.

Nutrition Information (Approximate per serving)

Sodium

39 g

Sugar

4g

Fat

28g

Carbs

4g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood Asian European American Healthy Fall Recipes Baking

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Preparation For 1 Or 2 Main Dish Seafood Easy Fish Dietary High Protein Low Carb High In Something Low In Something Saltwater Fish Number Of Servings

Questions fréquentes

Combien de temps faut-il pour préparer Spicy Mackerel Broil ?

Spicy Mackerel Broil prend environ 60 minutes du début à la fin — environ 20 minutes de préparation et 40 minutes de cuisson.

Combien de calories contient Spicy Mackerel Broil ?

Spicy Mackerel Broil contient environ 423.9 calories par portion, avec environ 47 g de protéines, 4 g de glucides et 46 g de lipides.

De quels ingrédients ai-je besoin pour Spicy Mackerel Broil ?

Les principaux ingrédients de Spicy Mackerel Broil sont Mackerel Fillet, White Wine, Salt, Fresh Ground Black Pepper, Soy Sauce, Curry Powder. Consultez la liste complète avec les quantités ci-dessus.

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