Sweet and sour mackerel

This sweet and sour mackerel recipe is not only delicious but also full of nutritious ingredients.

The delicious combination of sweet and spicy flavors pairs perfectly with the juicy mackerel.

With a cooking time of just half an hour, it’s the ideal choice for a quick and easy weeknight meal.

Whether you’re cooking it for yourself or sharing it with a loved one, this dish is guaranteed to satisfy your desire for a delicious and healthy dinner.

Ingredients

  • 4 fresh mackerel fillets, boneless, each cut into 4 large pieces
  • 2 tbsp flour
  • 400-500 ml sunflower oil
  • 1 spring onion, finely chopped
  • 2 tsp dark soy sauce
  • 1 tbsp rice vinegar
  • 3 tbsp tomato ketchup
  • 1 tsp Thai fish sauce
  • 2 tbsp sunflower oil
  • 1 small onion, cut into six wedges
  • 2 cloves of garlic, very finely chopped
  • Thumb-sized piece of fresh ginger root, finely chopped
  • 300 g fresh pineapple, peeled, cored and cut into rough 2 cm pieces
  • 1 long dried red chili pepper, cut into 3 pieces
  • 1 tsp cornstarch

Tip

Mackerel know-how
Available all year round,
Mackerel is one
really good for you
Fish with high
Omega-3 levels.
Very fresh
whole mackerel
will be stiff and
solid with glassy
eyes and red gills;
how the fish ages
becomes softer.
Mackerel fillets
are also widespread
available – you will
Pay £2 to £3 for four people.

Preparation steps

  1. Mix soy sauce, vinegar, ketchup, nam pla and 100 ml cold water.
  2. Heat a tablespoon of sunflower oil in a large skillet or wok until very hot.
  3. Add onion, garlic and ginger. Stir-fry for 30 seconds, then reduce the heat and stir in the sauce.
  4. Add the pineapple and chilli and cook for 3-4 minutes until the pineapple is slightly soft and the sauce is spicy.
  5. Mix cornstarch with 1 tablespoon of cold water and stir into the sauce.
  6. Cook until thickened and glossy. Season with plenty of ground black pepper.
  7. Toss the fish with flour and a pinch of salt until evenly coated.
  8. Place a medium saucepan over high heat and add enough oil to rise 1cm above the sides of the pan.
  9. When the oil is hot, use tongs to lower the fish into the pan and fry vigorously for about 1-2 minutes on each side, until golden brown and crispy.
  10. Drain the fish on kitchen paper. Do not allow the oil to overheat or leave hot oil unattended.
  11. Reheat the sauce until bubbly.
  12. Pour the sauce into preheated dishes.
  13. Place the hot fish on top.
  14. Sprinkle with chopped spring onions.
  15. Serve immediately.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
883 65g 11g 36g 24g 3g 41g 2.67g

Equipment and tools

To prepare sweet and sour mackerel, you will need the following equipment and tools:

  • Large frying pan
  • Sharp knife
  • cutting board
  • measuring spoon
  • measuring cup
  • tablespoon
  • Small bowl
  • Whisk

Allergen information

Please note that sweet and sour mackerel contains the following allergens:

  • Fish (mackerel)
  • Wheat (plain flour)
  • Soy (dark soy sauce)

Storage and leftovers

If you have leftover sweet and sour mackerel, follow these storage guidelines:

  1. Allow the dish to cool completely.
  2. Transfer the leftovers to an airtight container.
  3. Store leftovers in the refrigerator for up to 3 days.
  4. To reheat, place leftovers in a microwave-safe bowl and heat until heated through.

Health Benefits of “Sweet and Sour Mackerel”

One of the main ingredients in the Sweet & Sour Mackerel recipe is mackerel, a fish that offers numerous health benefits. This article section explains some reasons why including mackerel in your diet can be beneficial for your health.

Rich in Omega-3

Mackerel is known for its high content of omega-3 fatty acids. Omega-3 fatty acids are essential fats that play an important role in maintaining overall health. They are particularly beneficial for heart health because they can help reduce inflammation, lower blood pressure, and lower the risk of heart disease.

Rich in protein

Another nutritional highlight of mackerel is its high protein content. Protein is essential for the growth, repair and maintenance of cells and tissues in the body. Including mackerel in your diet can help meet your daily protein needs and support muscle growth and development.

Source of essential nutrients

Mackerel is also a good source of various essential nutrients. It contains significant amounts of vitamins such as vitamin B12, vitamin D and vitamin E. These vitamins play a crucial role in maintaining healthy blood cells, supporting bone health and strengthening the immune system.

Supports brain health

The omega-3 fatty acids found in mackerel also have positive effects on brain health. These fats are essential for optimal brain function and can help improve cognitive performance, memory, and mood. Including mackerel in your diet can support overall brain health and well-being.

Weight management

Mackerel is a nutrient-rich food that can help with weight management. Its high protein content can promote satiety and reduce appetite, making it easier to control calorie intake. In addition, the omega-3 fatty acids in mackerel can stimulate metabolism and promote fat burning.

Due to its impressive nutritional profile, including mackerel in your diet can provide various health benefits. By enjoying dishes like Sweet & Sour Mackerel, you can not only enjoy a delicious meal, but also promote your overall well-being.

[Image: fresh mackerel fillets]

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