10Ingredients
210Calories
35Minutes

Ingredients

  • 4 mackerel (cleaned and filleted)
  • 1 onion (finely chopped)
  • 2 thyme (sprg)
  • 1 bay leaf
  • 1 parsley (sprg)
  • 150 milliliters dry white wine
  • 2 tablespoons mustard (coarse grained)
  • 40 grams unsalted butter
  • 1 chopped parsley (little, or chervil)
  • 1 salt (and pepper)

Directions

  1. Season the mackerel fillets with salt and pepper.
  2. In a lightly greased dish, make a bed of onion with the thyme, bay leaf and parsley.
  3. Lay the fillets on top of the onions and herbs (skin side up) and pour wine over the filet.
  4. Bake uncovered at 240C/475F/Gas Mark 9 for 7-10 minutes until filets are barely cooked through.
  5. Carefully transfer the filets to a warm serving dish and keep warm.
  6. Strain the cooking juice into a pan (discard the herbs, reserve onions) and boil hard for a few minutes to concentrate the flavours and reduce slightly.
  7. Add the mustard and butter whisk until the butter melts then simmer for 3 minutes.
  8. Arrange onions around the fish filets. Spoon over the fish sprinkle with parsley or chervil and serve immediately.
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NutritionView more

210Calories
Sodium18%DV420mg
Fat15%DV10g
Protein35%DV18g
Carbs1%DV4g
Fiber4%DV1g

PER SERVING *

Calories210Calories from Fat90
% DAILY VALUE*
Total Fat10g15%
Saturated Fat5g25%
Trans Fat
Cholesterol65mg22%
Sodium420mg18%
Potassium470mg13%
Protein18g35%
Calories from Fat90
% DAILY VALUE*
Total Carbohydrate4g1%
Dietary Fiber1g4%
Sugars2g4%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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