Boneless Mackerel Fillets With Cracked Pepper
- Total Time
- 40 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 8mackerel fillets with skin, about 1½ pounds
- 2tablespoons cracked pepper (if cracked pepper is not available, place the whole peppercorns on a flat surface and crush them with the bottom of a heavy skillet)
- Salt to taste
- 1large sweet red pepper
- 1medium green pepper
- 2tablespoons olive oil
- 1cup sliced sweet red onions
- 1tablespoon finely chopped garlic
- 4ripe plum tomatoes cut into small cubes
- 4sprigs fresh thyme or 1 teaspoon dried
- 1bay leaf
- 2tablespoons corn or vegetable oil
- 2tablespoons finely chopped basil or parsley
Nutritional analysis per serving (4 servings)
640 calories; 45 grams fat; 9 grams saturated fat; 0 grams trans fat; 22 grams monounsaturated fat; 10 grams polyunsaturated fat; 14 grams carbohydrates; 4 grams dietary fiber; 6 grams sugars; 44 grams protein; 978 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Lay fillets over cracked pepper, skin side up, to coat them on one side only. Add salt. Pat in the remaining peppercorns with your hands.
- Step 2
Core and devein the red and green peppers, and slice them into thin strips.
- Step 3
Warm the olive oil in a skillet over medium heat, and add the onions and garlic. Cook until wilted. Add the red and green peppers and continue cooking, stirring occasionally, until the onions start to brown lightly. Add the tomatoes, thyme, bay leaf and salt. Cook, stirring, for about 7 minutes. Do not overcook. Remove the thyme and bay leaf. Check for seasoning, and keep warm.
- Step 4
Heat the corn oil in a non-stick skillet large enough to hold the fillets in one layer. When the oil is hot, add the fillets, skin side up, for about 3 minutes or until lightly browned. Turn them, and continue cooking for about 3 minutes more. Tilt the pan, and baste the fillets occasionally as they cook.
- Step 5
Divide the pepper and tomato salsa among the plates. Place the fillets on top and sprinkle with basil.
Private Notes
Comments
the sweetness of the peppers and onions nicely manage the wonderful sea fish taste of the mackerel. The stated fish cooking time is too long. 2 minutes each side is plenty to cook through and have skin crispy. I'll make this again!