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Pan-Fried Mackerel With Red Pepper and Squash Recipe

Pan-Fried Mackerel With Red Pepper and Squash Recipe

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Pan-Fried Mackerel With Red Pepper and Squash

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Ingredients:

Serving

2 mackerel , large
1/2 cup yellow cornmeal
1/2 cup flour
1/2 tsp salt
1/8 tsp cayenne pepper
1/4 tsp sweet paprika
4 tbsp olive oil
1 tbsp butter
1/2 cup onion, finely chopped
2 tsp fresh ginger, finely grated
1 chayote, peeled, seeded, cut in 1 inch cubes
3 cups acorn squash, peeled, seeded, cut in 1/2 inch cubes
1 large sweet red pepper, cored, seeded, cut in 1/4 inch strips
2 tbsp lemon juice, freshly squeezed
2 tbsp fresh parsley, minced
1/2 tsp salt
1/4 tsp fresh ground pepper

Directions:

Prepare mackerel:.
Clean, remove heads and tails, split fish down the spine and remove bones, wash fillets and set aside; this will yield 4 fillets.
Cook vegetables:.
Heat 1 tablespoon olive oil in large frypan over medium heat.
Add onion, sauté stirring for 1 minute, add ginger, stir.
Add the squash, chayote, salt, pepper and lemon juice, continue to sauté until vegetables are tender crisp.
Add the pepper strips, parsley and cook for 1 minute.
Remove from heat, set aside, keep warm.
Cook fish:.
On a flat dish combine cornmeal, flour, salt, cayenne pepper and paprika
In a large frypan over medium-high heat melt butter and 3 tblsp. olive oil.
Roll fillets in cornmeal mixture, shake off excess.
Place in frypan skin side up, cook 3 to 5 minutes, flip over and cook another 3 to 5 minutes (depends on thickness of fish).
Serve immediately with warm vegetables on the side. Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	521.18 Kcal (2182 kJ)
Calories from fat	282.53 Kcal
		% Daily Value*
Total Fat	31.39g	48%
Cholesterol	45.63mg	15%
Sodium	2792.12mg	116%
Potassium	861.81mg	18%
Total Carbs	48.7g	16%
Sugars	3.9g	16%
Dietary Fiber	7.65g	31%
Protein	13.51g	27%
Vitamin C	75.1mg	125%
Iron	3.3mg	18%
Calcium	138.9mg	14%

Amount Per 100 g
Calories	157.22 Kcal (658 kJ)
Calories from fat	85.23 Kcal
		% Daily Value*
Total Fat	9.47g	48%
Cholesterol	13.77mg	15%
Sodium	842.28mg	116%
Potassium	259.97mg	18%
Total Carbs	14.69g	16%
Sugars	1.18g	16%
Dietary Fiber	2.31g	31%
Protein	4.07g	27%
Vitamin C	22.7mg	125%
Iron	1mg	18%
Calcium	41.9mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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