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Lightly Pan Fried Whole Mackerel Lightly Pan Fried Whole Mackerel
“This fish is high in Omega 3 fats, can make your blood thinner, prevent heart disease and is delicious” Prep Time: 3 minutes Cooking... Lightly Pan Fried Whole Mackerel

“This fish is high in Omega 3 fats, can make your blood thinner, prevent heart disease and is delicious”

Prep Time: 3 minutes

Cooking Time: 13 minutes

Ingredients

1 ½ pound whole gutted mackerel

1 teaspoon dried rosemary powder

½ teaspoon dried oregano

½ teaspoon ground black pepper

1 large fresh lime cut in 4 wedges

2 tablespoons crushed then diced onions

1 tablespoons peeled crushed then diced garlic

3 tablespoons Worcestershire sauce

3 tablespoons fresh lime juice

1 teaspoon sea salt

4 tablespoons extra virgin olive oil

Preparation

preheat oven to 350 F.

Add the rosemary, oregano, black pepper, Worcestershire sauce, lime juice, onions, garlic and sea salt to a large mixing bowl and mix till blended. Place the whole mackerel into the mixing bowl and coat entire fish and allow to sit for 5 minutes.

Heat large frying pan on high until smoke begins to come off the pan then add the olive oil then  carefully place the fish into the pan and cook for 5 minutes.  With a spatula carefully turn fish over and cook for 5 minutes then place on oven pan and place in preheated  oven for 5 more minutes.  Remove from oven and place on plate. To check for doneness, you should be able to easily push in the fish meat till you feel the bones when the fish in gently poked.

 

Serve with lime wedges and serve.

All recipes by Chef Eddy Resident Chef Health & Fitness Talk