Mackerel In Tomato-Orange Sauce Recipe

Mackerel In Tomato-Orange Sauce Recipe

• Ingredients8Count
• Nutrition80Calories
• Directions55Minutes

Ingredients:

• Mackerel, fresh or frozen - 1 piece (mine was freshly frozen and pure, without head and tail weighed 350g)
• Tomato paste - 1 tsp
• Tomatoes in own juice - 250g
• Orange big - ½ piece
• Onion - 1 pc
• Garlic - 2 cloves
• salt
• Red hot pepper

How to cook:

The fish should be thawed, remove the entrails, head and tail.
Cut the fish into pieces of 5-6cm.
Onions and garlic are finely chopped. Fry in vegetable oil until light golden.
Tomatoes in own juice (I took their conservation) grind blender.
Orange is good wash, remove the zest from half an orange and squeeze the juice from half an orange.
In a deep frying pan or casserole mix the tomatoes, juice, zest, onion, garlic, tomato paste. Bring to a boil, add salt and red pepper to taste.
Put into hot sauce slices of mackerel and simmer with the lid on low heat for 15-20 minutes. In the process of cooking fish once flipped. You can add olives or green olives 10 pieces.
Serve with rice. I had brown rice.

Nutrition Facts

Amount Per Serving

Calories 80

Calories from Fat 0

% Daily Value *

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat
Cholesterol	0%
Sodium 210mg	9%
Potassium 270mg	8%
Total Carbohydrate 19g	6%
Dietary Fiber 3g	12%
Sugars 6g

Protein 1g

Vitamin A	4%
Vitamin C	100%
Calcium	6%
Iron	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.