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.