Mackerel with frozen cauliflower

European cuisine

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Description Products Steps

Mackerel is a fish primarily found in the cold waters of the Atlantic. Just 100 grams of fatty meat contains the daily requirement of vitamin D, B12 and polyunsaturated omega fatty acids. Fillet has not only an amazing taste, but also unparalleled beneficial qualities: it makes the nervous system more resilient, has a beneficial effect on the ability to grow cartilage tissue and significantly improves the condition of the skin and hair.

1. Calories
   72,05 kcal
2. Protein
   5,54 gram
3. Fat
   3,06 gram
4. Carbohydrates
   5,79 gram
5. ~ Time
   50 Min
6. Pepper
7. Complexity

Products per 2 serving:

1. Mackerel

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   1 piece = 400 g
2. Onions

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   2 pcs. = 160 g
3. Carrot

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   2 pcs. = 200 g
4. Cauliflower

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   1 piece = 650 g
5. Tomato juice

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   2 cup = 400 g
6. Wheat flour is whole -grain

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   2 tbsp. l. = 48 g
7. Spices

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   to taste
8. Salt

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   to taste

Steps:

1. 
   Divide the cabbage into florets. Grate the carrots. Cut the onion into small cubes. Separate the head and tail from the mackerel and remove all bones. Salt, pepper and cut into portions.
2. 
   Fry the onion in vegetable oil and sugar for 3 minutes. Then add grated carrots and fry for another 5 minutes.
3. 
   Place the roasted vegetables in a blender and blend with tomato juice and basil.
4. 
   Dip each piece in flour and fry in a hot frying pan on each side for 1 minute.
5. 
   Grease a baking dish with oil, lay out the cabbage, pour over the whipped vegetable puree and place pieces of fried mackerel on top. Bake for 35 minutes in the oven at 170°.
6. 
   Serve the mackerel with a side dish of mashed potatoes and a mild yoghurt sauce.

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