11
130
40

Description

Those in search of a savory alternative to tired, old muffins will find their match in these pepper and mackerel bites, which are bound with eggs and baked in muffin tins for individual quiche-like results. A crunchy Parmesan and breadcrumb topping takes them over the edge. Consider serving them for brunch with a bright, lightly dressed green salad and a bit of bubbly to cut through the boldness of the fish.

Ingredients

  • 1/2 red bell pepper (cored and diced)
  • 1/2 yellow bell pepper (cored and diced)
  • 1/2 onions (peeled and minced)
  • 30 grams mackerel fillets (drained and mashed)
  • 1 eggs (beaten)
  • 2 tablespoons milk
  • sea salt
  • ground black pepper
  • garlic powder
  • 40 grams bread crumbs
  • 50 grams parmesan cheese (grated)

Directions

  1. Preheat the oven to 170 degrees Celsius.
  2. Lightly grease a muffin pan.
  3. In a bowl, mix the bell peppers, onion, mackerel, egg, milk, and a pinch each of salt, black pepper, and garlic powder. Add more milk if the mixture appears too crumbly.
  4. Fill the muffin pans halfway with the mixture.
  5. Sprinkle with breadcrumbs and cheese.
  6. Bake for 20 minutes or until brown.
  7. Turn the broiler on high and broil for 2 to 3 minutes.
  8. Serve warm.
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NutritionView more

130Calories
Sodium21%DV500mg
Fat8%DV5g
Protein20%DV10g
Carbs4%DV11g
Fiber4%DV1g

PER SERVING *

Calories130Calories from Fat45
% DAILY VALUE*
Total Fat5g8%
Saturated Fat2.5g13%
Trans Fat
Cholesterol65mg22%
Sodium500mg21%
Potassium200mg6%
Protein10g20%
Calories from Fat45
% DAILY VALUE*
Total Carbohydrate11g4%
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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