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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 531.9
  • Total Fat: 32.0 g
  • Cholesterol: 113.3 mg
  • Sodium: 1,353.1 mg
  • Total Carbs: 15.9 g
  • Dietary Fiber: 3.9 g
  • Protein: 38.9 g

View full nutritional breakdown of Mackerel Nicoise calories by ingredient
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Mackerel Nicoise

Submitted by: BEESWEET!

Introduction

Delishious low fat sauce Delishious low fat sauce
Number of Servings: 6

Ingredients

    1 2 lb fresh mackerel
    2 tbsp (30 ml) olive oil
    1 large onion, finely chopped
    6 garlic clove, crushed
    6 oz medium-dry white wine
    1 small can tomato paste
    pinch of powdered saffron
    salt and pepper
    1 14 oz can diced no salt tomatoes

    for the garnish
    parsley sprigs
    6 chopped black olives

Directions

Rinse mackerel inside and out and dry well, set aside. In a large covered saute pan, saute onion and garlic in olive oil till translucent. While onion sautes, combine in blender one can tomato paste, broth and white wine. Set mackerel on top of onions and garlic, then pour sauce over the top of the fish. Season with saffron, salt and pepper. Cover the pan and let the fish poach till it flakes easily with a fork. Once fish is done, remove from the pan, set in a baking dish in oven at a low heat to keep it warm while you finish the sauce. Add one can of diced tomatoes to the saute pan and cook for about ten minutes to reduce the liquid and thicken the sauce.

To serve, portion out the mackerel onto plates (this is a boney fish, try to remove as many bones as you can before serving), cover with the chunky tomato sauce, sprinkle with parsley and chopped olives.

Number of Servings: 6

Recipe submitted by SparkPeople user BEESWEET!.






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