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Ingredients
455g (1lb) mackerel fillets, fresh or defrosted, cut
into strips
1 x 15ml spoon (1 tablespoon) cornflour
large pinch of five spice powder
1 x 225g can pineapple pieces in natural juice
1 x 5ml spoon (1 teaspoon) sugar
1 x 15ml spoon (1 tablespoon) vinegar
2 x 10ml spoon (2 dessertspoons) tomato ketchup
1 x 10ml spoon (1 dessertspoon) sunflower oil
1 small onion, sliced
1 small red pepper, deseeded and cut into strips
1 small green pepper, deseeded and cut into strips
115g (4oz) cauliflower, cut into small florets
Serves 4
NUTRITIONAL VALUES PER PORTION (APPROX.) 364 Kilocalories;
23g Protein; 21g Fat; 21g Carbohydrate; 2g Fibre.
Method
Place the cornflour and five spice powder into a small
pan and blend with juice from the pineapple. Add the
sugar, vinegar and ketchup.
Stir over a low heat until thickened. Remove from the
heat and add the pineapple pieces and set aside.
Heat the oil in a shallow non-stick pan or wok. Stir-fry
the onion for 1-2 minutes until soft.
Add the peppers and cauliflower. Stir fry 2-3 minutes.
Add the mackerel strips and cook for about 5 minutes,
stirring occasionally until mackerel begins to brown.
Pour over the prepared sauce, heat until piping hot
and serve with noodles.
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