Mackerel and Moroccan spices
Oven Baked Moroccan Mackerel | Healthy Recipes - Flora ProActiv
A Moroccan fish dish with exciting exotic flavours. This mackerel and spice infusion is a winner at dinner parties and family meals alike.
- Recipe serves: 2
- Prep Time 15 min
- Cook Time 15 min
Ingredients
- 2 mackerel fillets
- 2 tsp olive oil
- pinch of ground turmeric
- 1/4 tsp cayenne pepper
- A few thyme sprigs
- 1/2 shallot, chopped
- 1 clove garlic, chopped
- 1 tsp ground cumin
- 25 ml orange juice
- 100 ml tomato juice
- 200 grams medium egg noodles
- 20 grams Flora Pro.Activ Buttery
- 1 tsp orange zest
- fresh coriander or thyme to garnish
Directions
- First marinate the mackerel. Place in a shallow ovenproof dish and drizzle with a little olive oil, then sprinkle with turmeric and cayenne pepper, rubbing over the fish. Sprinkle over the thyme sprigs and set aside for 30 minutes.
- Preheat a frying pan. Add the olive oil and fry the shallot, garlic and ground cumin over a medium heat to soften but not brown.
- Pour in the orange juice and bring to the boil, reducing by around half. Then add the tomato juice and cook for 1 to 2 minutes.
- 4.4.Pour the sauce over the marinated fish and place in a preheated oven (180˚C/160ºC Fan/Gas mark 4) for 15 to 20 minutes until the fish is cooked through.
- 5.Cook the noodles according to pack instructions, drain and toss with the Flora ProActiv spread and orange zest. Serve with fish and garnish with fresh herbs.
Nutritional Information
Nutritional Information
| Serving | |
|---|---|
| Serving | |
| Nutrient Type | Value |
| Energy (kcal) | 683 kcal |
| Energy (kJ) | 2860 kJ |
| Protein (g) | 36.0 g |
| Carbohydrate incl. fibre (g) | 77.8 g |
| Carbohydrate excl. fibre (g) | 73.6 g |
| Sugar (g) | 5.5 g |
| Fibre (g) | 4.2 g |
| Fat (g) | 24.8 g |
| Saturated fat (g) | 5.5 g |
| Unsaturated fat (g) | 16.4 g |
| Monounsaturated fat (g) | 10.8 g |
| Polyunsaturated fat (g) | 5.6 g |
| Trans fat (g) | 0.1 g |
| Cholesterol (mg) | 162 mg |
| Sodium (mg) | 260 mg |
| Salt (g) | 0.65 g |
| Vitamin A (IU) | 609 IU |
| Vitamin C (mg) | 17.1 mg |
| Calcium (mg) | 74 mg |
| Iron (mg) | 7.02 mg |
| Potassium (mg) | 798 mg |
