Ingredients 2 x 225g (8 oz) mackerel fresh or defrosted,
cleaned and head removed
1 x 10ml spoon (1 dessertspoon) sunflower oil
340g (12oz) pack of prepared Chinese stir fry vegetables
1 clove garlic, chopped
1 x 15ml spoon (1 tablespoon) oyster or soy sauce
1 x 15ml spoon (1 tablespoon) lemon juice
1 x 15ml spoon (1 tablespoon) sherry
pinch of Chinese five spice seasoning
Serves 2
NUTRITIONAL VALUES PER PERSON (APPROX) 620 Kilocalories;
47g Protein; 42g Fat; 10g Carbohydrates; 4g Fibre.
Method
Make 3-4 diagonal slashes across both sides of the mackerel.
Heat the oil in a large non-stick pan. Add the vegetables
and garlic, stir-fry for 1 minute.
Add the mackerel, reduce the heat, cover and simmer
for 2 minutes.
Mix together the oyster or soy sauce, lemon juice,
sherry and Chinese five spice seasoning.
Pour over the mackerel and vegetables, cover and cook
for a further 3-4 minutes.
Serve with egg noodles or rice.
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