Chinese Steamed Mackerel
Recipe courtesy of Seafish, the UK Sea Fish Industry Authority.
2 (8-ounce) mackerel (fresh or defrosted), cleaned and head removed
1 teaspoon sunflower oil
12 ounces package stir fry vegetables
1 clove garlic, chopped
1 tablespoon oyster or soy sauce
1 tablespoon lemon juice
1 tablespoon dry sherry
1/8 teaspoon stir-fry seasoning mix
- Make 3 to 4 diagonal slashes across both sides of the mackerel.
- Heat oil in a large non-stick pan. Add vegetables and garlic Stir-fry for 1 minute. Add mackerel. Reduce heat, cover and simmer for 2 minutes.
- In a small bowl, mix together the oyster or soy sauce, lemon juice, sherry and stir fry seasoning mix. Pour over the mackerel and vegetables. Cover and cook for another 3 to 4 minutes.
- Serve with cooked egg noodles or rice, if desired.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe): Calories: 140; Total Fat: 3g; Cholesterol: 60mg; Total Carbs: 1g; Protein: 23g; Sodium: 207mg.
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Recipe and photograph courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org.