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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

  1. 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.
  2. 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.
  3. 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. 4.4.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. 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

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
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