172.Mackerel baked in foil Recipe: Low Fat, Low Sugar
for each person
one medium sized mackerel
1 teaspoon whole grain mustard
1 tablespoon gooseberries
1 teaspoon chopped fresh fennel
1 tablespoon flaked almonds
Clean and wash the mackerel.
Fillet by opening up the fish, laying it open side down on a slab and running your thumb down the backbone. This will remove most of the bones.
Spread the cavity of the mackerel with whole grain mustard.
Then place as many gooseberries as will fit in the cavity.
Take a piece of foil large enough to enclose the fish.
Place the fish in the middle, sprinkle with the flaked almonds and fennel and then fold the foil to seal above the fish.
Bake in a preheated oven gas mark 5, 375°F, 190°C for 15 - 20 minutes until cooked which depends on thickness.
The fish is cooked when the thickest flesh is translucent.
Add several whole peeled cloves of garlic inside each fish. These will bake to a soft mash and can be spread during eating.
This recipe works well in a pressure cooker: cook under high pressure for 4 minutes.
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