Photo: K8
Sweet & sour mackerel
15 ingredients
15 min
Serves 2
openrecipes
This healthy but substantial dish is ready in just half an hour, perfect for a midweek meal for two
Estimated Nutrition (whole recipe, rough)
621
Calories
17g
Protein
2g
Fat
134g
Carbs
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Mackerel | not in our table | 0 |
| Sunflower Oil | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 fresh mackerel fillets, pin boned, each cut into 4 large pieces
- 2 tbsp plain flour
- 400-500ml/14-18fl oz sunflower oil
- 1 spring onion , finely sliced
- 2 tsp dark soy sauce
- 1 tbsp rice vinegar
- 3 tbsp tomato ketchup
- 1 tsp Thai fish sauce
- 2 tbsp sunflower oil
- 1 small onion , cut into six wedges
- 2 garlic cloves , very finely chopped
- thumb-size piece fresh root ginger , finely chopped
- 300g/10oz fresh pineapple , peeled, cored and cut into rough 2cm chunks
- 1 long dried red chilli , cut into 3 pieces
- 1 tsp cornflour
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes