Nutrition Facts

Servings:
4
Amount Per Serving:
400 g

Calories

611

Protein:
84.2 g
Total Carbohydrates:
0.7 g
Sugar:
0.1 g
fibre:
Total Fat:
30 g
Saturated:
14.4 g
Trans:
Unsaturated:
Cholesterol:
Sodium:
918 mg

Baked Whole Mackerel

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Serves

forksvg 4

Preptime

clocksvg 00hr 05min

Cooktime

clocksvg 00hr 15min

Ingredients

  • 4 whole mackeral
  • 1 lemon - sliced
  • 1 long red chilli - sliced
  • 1tbs coconut oil
  • pinch sea salt
  • pinch black pepper

Method:

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  • pre heat the oven to 180 degrees
  • Line a baking tray with baking paper
  • Line the bottom of the tray with the sliced lemons
  • Pop the fish on to of the lemon and sprinkle with the chopped chill
  • Drizzle the fish with the coconut oil
  • Season (add to some fresh salad or veggies for a larger meal)

Tashi and I enjoyed them with a salad of baby spinach and rocket leaves, avocado, cherry tomatoes and red capsicum

I also made a Asian dressing for the cooked fish, click here for the recipe

I cooked the mackerel in coconut oil as it’s the only only that doesn’t change it molecular integrity when exposed to heat, thus making it a safe healthy fat.